How Your Diet & Nutrition Affect Eye Health

Oct 1, 2025

When most people think about protecting their eyes, they think of sunglasses or regular eye exams. But did you know that what you put on your plate can also have a direct impact on your vision? A healthy diet rich in specific vitamins and nutrients helps maintain good eye function, reduces the risk of age-related eye diseases, and even relieves common conditions like dry eye.

Here in Kern County, we’re fortunate to live in one of the most productive agricultural regions in the country, meaning fresh, eye-healthy foods are available right in our backyard.

Key Nutrients for Healthy Eyes

Omega-3 Fatty Acids

Benefits: Reduce inflammation, support tear production, and may relieve dry eye symptoms.
Local sources: Nuts from local growers, fresh-caught fish from California markets, and even certain seeds like flax or chia.

Lutein and Zeaxanthin

Benefits: Protect the retina and macula by filtering harmful blue light and reducing the risk of age-related macular degeneration (AMD).
Local sources: Leafy greens (like spinach and kale from Bakersfield farmers’ markets), as well as corn and zucchini grown throughout Kern County.

Vitamin A

Benefits: Essential for night vision and overall eye function.
Local sources: Carrots, sweet potatoes, and cantaloupe — all crops grown seasonally in California’s Central Valley.

Vitamin C and Vitamin E

Benefits: Antioxidants that protect eye tissues from free radical damage and support blood vessel health.
Local sources: Oranges, strawberries, almonds, and sunflower seeds — often available fresh at local farmers’ markets and produce stands.

Zinc

Benefits: Helps transport vitamin A from the liver to the retina and supports overall retinal health.
Local sources: Beans, nuts, and dairy products from California farms.

Bakersfield’s Local Food Advantage

Kern County’s rich farmland provides a steady supply of produce that supports eye health year-round. Farmers’ markets in Bakersfield — like the Kern County Farmers Market or the Brimhall Farmers Market — are excellent places to find fresh, nutrient-packed foods that contribute to healthier eyes. Buying locally not only supports community growers but also ensures your family enjoys the freshest possible ingredients.

Diet, Lifestyle, and Long-Term Vision

In addition to choosing nutrient-rich foods, Bakersfield residents can support their vision by:

Staying hydrated: Important in Bakersfield’s hot, dry climate to help prevent dry eye.
Limiting processed foods: High-sugar, high-fat diets may increase the risk of diabetic eye disease and other conditions.
Combining diet with regular eye care: Even the healthiest diet works best alongside routine eye exams to detect problems early.

Putting It All Together

Eye health isn’t just about what you see — it’s also about how you eat. A balanced diet filled with omega-3s, antioxidants, and eye-protective nutrients can reduce your risk of conditions like macular degeneration, cataracts, and dry eye syndrome. And with Bakersfield’s abundant local produce, many of these protective foods are easy to add to your meals.

Supporting Bakersfield Families with Clear Vision

At Li & Liao Optometry, we believe in a holistic approach to eye care. That means combining regular exams and personalized treatments with everyday lifestyle choices like healthy eating. Whether you’re looking to prevent dry eye, support retinal health, or simply learn more about how nutrition affects vision, our team is here to guide you.

Want to take the next step in protecting your vision? Schedule an exam with Li & Liao Optometry today and ask us how nutrition and eye care work together for long-term eye health.