Before any supplement conversation, it's worth being clear that diet does a meaningful amount of the work in long-term eye health, independent of anything in capsule form.
Kale, spinach, and collard greens are among the richest natural dietary sources of lutein and zeaxanthin — the same carotenoids studied in the NEI's AREDS2 trial (see our full guide). Observational research consistently associates higher dietary intake of these greens with lower rates of age-related macular degeneration.
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which support tear film quality and have been studied (alongside lutein/zeaxanthin) in the AREDS2 trial's expanded formulation, though omega-3 supplementation specifically did not show additional benefit over the core lutein/zeaxanthin formula in that trial.
Good sources of vitamin C, an antioxidant used at high doses (500mg) in the original AREDS formula for its role in supporting capillary function in eye tissue.
Almonds and sunflower seeds are notable sources of vitamin E, another AREDS-formula antioxidant, alongside zinc-rich foods like pumpkin seeds and legumes.