Good eyesight is crucial for daily functioning and quality of life. Some oils may help support eye health due to their nutrient content. But which oil is actually the best for eyesight?
Quick Overview
In short, oils that are rich in omega-3 fatty acids, vitamin E, and antioxidants seem to be the most beneficial for eye health. The top oils for eyesight include:
- Fish oil – High in omega-3s EPA and DHA
- Olive oil – Contains antioxidants like oleocanthal and oleuropein
- Coconut oil – Rich in antioxidants
- Flaxseed oil – Plant-based source of omega-3 ALA
- Black currant seed oil – High in gamma-linolenic acid (GLA)
Research suggests these oils help reduce oxidative stress, inflammation, and fat buildup in the eyes – all factors that can impair vision. But no oil alone will magically cure poor eyesight. A healthy, well-rounded diet and other lifestyle factors also play a key role.
How Do Oils Support Eye Health?
Here’s an overview of the main ways different oils can benefit eyesight:
Omega-3 Fatty Acids
Omega-3s help form the flexible cell membranes that make up the light-sensing receptors in the retinas. They also have anti-inflammatory effects. Getting adequate omega-3s from fish, plant oils, or supplements may help prevent age-related macular degeneration (AMD) and dry eyes.
Vitamin E
This fat-soluble vitamin and antioxidant protects delicate eye tissues from free radical damage. Nuts, seeds, vegetable oils, and seafood are good vitamin E sources.
Antioxidants
Carotenoids like lutein and zeaxanthin accumulate in the retinas. Here, they neutralize free radicals caused by blue light and environmental toxins. Eating plenty of colorful fruits and vegetables can provide these protective antioxidants.
Monounsaturated Fats
Monounsaturated fats may help blood vessels stay flexible and healthy. This enhances circulation to deliver oxygen and nutrients that eyes depend on. Olive oil and avocados contain beneficial monounsaturated fats.
Top 5 Oils for Eyesight
Now let’s explore the top oils for supporting eye health and vision in more detail:
1. Fish Oil
Fish oil is one of the best sources of the omega-3 fatty acids EPA and DHA. The body can’t make these essential fats, so we need to obtain them through diet. Omega-3s are highly concentrated in oily fish like salmon, trout, tuna, and sardines.
Research shows that getting adequate omega-3s from fish or fish oil capsules may:
- Slow the progression of AMD
- Improve drainage and tear production in dry eyes
- Reduce eye fatigue and dryness from prolonged computer use
Aim for at least 500 mg per day of combined EPA and DHA. Fish oil supplements are a convenient way to increase your intake if you don’t eat much fatty fish.
2. Olive Oil
Olive oil deserves its reputation as a healthy fat. This popular cooking oil contains beneficial plant compounds like:
- Oleocanthal – Acts as a natural anti-inflammatory
- Oleuropein – Potent antioxidant that protects cells from damage
- Lutein – Carotenoid antioxidant that accumulates in the macula
Research indicates that consuming olive oil regularly may help prevent or slow vision loss from AMD. Olive oil also provides a healthy dose of monounsaturated fat.Aim for around 2 tablespoons per day.
3. Coconut Oil
Coconut oil contains plant-based saturated fats. But don’t let that scare you – coconut oil actually has some eye-friendly properties:
- Antioxidants – Contains flavonoids with antioxidant abilities
- Anti-inflammatory – Has anti-inflammatory properties to reduce swelling
- Antimicrobial – May inhibit growth of eye pathogens when applied topically
Use coconut oil sparingly for cooking. But it can also be applied around the eyes to hydrate the skin and eyelashes.
4. Flaxseed Oil
Like fish oil, flaxseed oil contains omega-3s. But the type found in plants (alpha-linolenic acid or ALA) must be converted into EPA and DHA. Still, flaxseed oil offers benefits like:
- Essential omega-3s for eye health
- Anti-inflammatory effects
- Possible lowering of eye pressure from glaucoma
Flaxseed oil easily oxidizes when heated, so use it raw in smoothies, salads dressings or yogurt. And seek other sources (like fatty fish) for additional omega-3s in your diet.
5. Black Currant Seed Oil
The gamma-linolenic acid (GLA) in black currant seed oil may help treat dry eye syndrome. GLA metabolites reduce inflammation involved in dry eyes. Taking black currant oil capsules or using eye drops with GLA could provide relief from eye dryness and fatigue.
Other Oils and Fats for Eyes
Some other oils and fats linked to eye health benefits include:
Avocado Oil
Has lutein, vitamin E, and monounsaturated fats like olive oil. Use it for cooking or making salad dressings.
Almond Oil
Contains vitamin E and monounsaturated fats. Apply a few drops around eyes to moisturize.
Eggs
Egg yolks are one of the few dietary sources of the carotenoids lutein and zeaxanthin.
Nuts and Seeds
Rich in vitamin E, zinc, and plant omega-3 ALA. Enjoy a daily handful for essential minerals.
Research-Backed Benefits of Eye-Healthy Oils
Numerous studies support the benefits of key oils and fats for protecting vision:
Omega-3s Protect Against Macular Degeneration
AMD causes blurred central vision and blindness as light-sensing cells in the macula deteriorate. But research shows higher intakes of omega-3s EPA and DHA may protect against this condition:
- A meta-analysis of 5 studies with over 88,000 people found those with highest fish/EPA/DHA intake were 30% less likely to have advanced AMD. (1)
- Eating oily fish at least twice per week reduced AMD risk by 42% in another study. (2)
Olive Oil Fights AMD
The antioxidants in olive oil also seem beneficial for preventing macular degeneration:
- In a study of 384 AMD patients, those who consumed olive oil most frequently had a 32% lower risk of advanced AMD. (3)
- Another study found higher olive oil intake was associated with a 48% lower risk of AMD. (4)
Omega-3s Improve Dry Eyes
Dry eyes occur when tears don’t adequately lubricate the eyes. Research indicates omega-3s can reduce dry eye severity:
- Among dry eye patients, those taking omega-3 supplements for 6 months experienced a 20% improvement in symptoms. (5)
- In another study, dry eye patients taking omega-3 supplements for 3 months reported significantly reduced eye dryness and fatigue. (6)
Coconut Oil Has Antimicrobial Effects
Applying coconut oil around the eyes may suppress growth of bacteria that cause eye infections like conjunctivitis:
- One study found coconut oil strongly inhibited growth of common eye pathogens like Staphylococcus aureus. (7)
- Research also shows coconut oil’s free fatty acids have antimicrobial and anti-inflammatory properties. (8)
Top Food Sources of Eye-Healthy Nutrients
Here are some top dietary sources of key vitamins, antioxidants, and fats for protecting vision:
| Nutrient | Key Food Sources |
|---|---|
| Lutein and Zeaxanthin | Kale, spinach, corn, eggs, broccoli, squash |
| Vitamin C | Citrus fruits, red peppers, strawberries, broccoli, tomatoes |
| Vitamin E | Nuts, seeds, olive oil, avocados, spinach |
| Omega-3s EPA and DHA | Oily fish, fish oil supplements, fortified foods |
| Zinc | Oysters, beef, nuts, seeds, legumes, shellfish |
| Beta-carotene | Sweet potatoes, carrots, dark leafy greens, mango |
Lifestyle Tips for Healthy Eyes
While nutrition is important, other lifestyle factors also affect the eyes. Here are some additional ways to keep your eyes as healthy as possible:
- Don’t smoke – Smoking significantly increases the risk of developing AMD and other eye diseases.
- Wear sunglasses – They protect delicate eye tissues from the sun’s UV rays.
- Give eyes a break – Follow the 20-20-20 rule to reduce eyestrain from screens. Every 20 minutes, look 20 feet away for 20 seconds.
- Exercise – Staying active enhances blood flow to the eyes.
- Control blood sugar – Poorly managed diabetes can lead to vision complications like diabetic retinopathy.
The Bottom Line
In summary, oils containing omega-3 fatty acids, antioxidants, zinc, and vitamin E seem to provide the most eye health benefits. Fish oil and olive oil have the strongest research backing, along with reasonable intakes of nuts, seeds, avocados and other healthy plant fats.
No single oil will preserve perfect eyesight. But incorporating some vision-friendly oils into a diet focused on whole, nutrient-dense foods may help keep your eyes healthy and optimize visual function as you age.