It is no secret that tuna is good for you. Full of essential vitamins, minerals, and protein, tuna is a powerhouse for good health. The high-quality content of tuna provides many nutrients that typical western diets are lacking. 

Tuna also contains healthy omega-3 fatty acids that offer antioxidant protection, prevent disease, and boost mental health. Tuna is also a beneficial food to protect your vision and boost eye health. 

Tuna for Better Vision

Tuna, on its own, provides essential health-boosting nutrients. There are several compounds in tuna that benefit eye health. Despite its reputation for being a healthy food, not many people realize that tuna benefits vision. 

Macular degeneration is the number one cause for irreversible blindness in adults. This disease has no cure, but can be slowed with natural ingredients. Some of these can be found in tuna.

Fatty fish like tuna contain omega-3 fatty acids, which provide a host of benefits. DHA and EPA are the most powerful omega-3s and have been linked to improved brain function and better heart health. 

DHA makes up 30 percent of the fatty acids in the eye. These essential fatty acids also protect your eyes. DHA and EPA both possess antioxidant and anti-inflammatory properties. These properties benefit the eyes in several ways.

♦ Prevents pressure build-up and glaucoma by ensuring proper drainage of intraocular fluid

Reduced occurrence of dry eye syndrome by maintaining eye moisture levels

♦ Reduced risk for age-related cataracts by protecting the lens

Perhaps the most important benefit for the eyes is protection against macular degeneration. This age-related disease causes blindness if left untreated, but omega-3s can help. 

Studies have shown that regular intake of omega-3s significantly reduces the development of macular degeneration. These compounds also slow the progression of the disease. As there is no cure for macular degeneration, slowing the disease and preventing blindness is an important defense.

A Little Something Extra

Tuna alone provides several beneficial nutrients for eye health. When you add other eye-healthy food such as oranges and avocado, you have a recipe for eye-health success. 

♦ Oranges are known for their high vitamin C content, and this is important to eye health. Vitamin C supports the health of the blood vessels in the eye. This prevents blockages and degeneration that can cause disease. Studies have also shown that the risk of cataracts and macular degeneration is reduced with vitamin C consumption. 

♦ Avocados contain two beneficial phytochemicals. More commonly known as carotenoids, lutein and zeaxanthin are plant compounds that provide healing and protective properties. These two compounds are highly concentrated in the eyes and provide natural protection from damaging light. Avocados also contain monounsaturated fatty acids that help increase antioxidant absorption from other foods. Specifically, these fatty acids help absorb beta-carotene, which is known to significantly reduce the risk of macular degeneration. 

♦ Garlic and onions may be small, but they carry significant benefits. Both are rich in sulfur, which is required for the production of a protein known as glutathione. This protein acts as a powerful antioxidant, which protects the lens of the eye. Maintaining increased levels of glutathione can prevent and resolve visual conditions such as cataracts and glaucoma. Adding garlic and onions to any meal is a guaranteed way to nourish the eyes. 

Seared Tuna with Orange, Avocado, and Cilantro Salsa


1 tablespoon olive oil
1 clove garlic, minced
2 tablespoons lemon juice
4 four-ounce tuna steaks 
1/3 cup red onion, minced
2 oranges, peeled with all pith removed, and cubed
1 avocado, peeled, seeded, and cubed
1/4 cup cilantro, chopped
juice of 1 lime
salt and pepper to taste


1. Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat evenly, cover, and marinate for up to 1 hour. 

2. In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt & pepper. Cover and refrigerate for up to 1 hour. 

3. Place steaks in a non-stick skillet over medium-high heat. Cook 2 minutes per side for medium-rare or 3 to 4 minutes per side for well done. 

4. Serve with salsa spooned over top.

If you notice that your vision is changing or if you are worried about age-related diseases, what you eat can help. The foods above are proven to benefit the eyes and can protect your vision. 

You can find many of the natural compounds in your eyes also in foods, so this is where you need to concentrate your diet. Protect your eyes naturally with regular comprehensive eye exams and the right diet. 

Lutein, zeaxanthin, vitamin C, vitamin A, zinc, and omega-3 fatty acids are essential to eye health. In addition to the ingredients of the eye-healthy recipe above, you can get these nutrients from several other sources.

♦ Lutein and zeaxanthin can be found in green leafy vegetables, such as kale and spinach, and green and yellow fruits or vegetables.

♦ Beta-carotene can be found in eggs, fortified cereals, and green vegetables. This carotenoid is turned into vitamin A in the body and utilized by the eyes. 

♦ Vitamin C can be found in citrus fruits as well as kale, cauliflower, and strawberries.

♦ Zinc can be found in meat, shellfish, whole grains, eggs, nuts, and seeds. 

♦ Omega-3 fatty acids are found in fatty fish like tuna and salmon, as well as nuts and seeds.

A balanced diet and a healthy lifestyle will protect your vision. One of the most common risk factors of degenerative eye health is smoking. Smoking significantly increases the risk of cataracts, glaucoma, and macular degeneration. The risk of blindness also increases as oxidative damage from these conditions damages the eye. 

Changing your diet will provide eye protection and can mitigate some of the damage caused by smoking. Ultimately, quitting is the best solution to preserve vision. 

The Bottom Line

Vision is one of the most important senses, and it deteriorates with age. The eyes undergo a lot of stress each day. It is important to nourish your eyes when you eat to prevent common age-related eye diseases. 

Tuna is one of the healthiest foods and a great start for boosting eye health. Full of healing omega-3 fatty acids, tuna protects your vision and maintains your overall health.