Glaucoma is one of the leading causes of irreversible blindness in the United States, and its prevalence is greater than previously believed. A 2022 study published in JAMA Ophthalmology found that approximately 4.22 million Americans (1.62% of adults) have glaucoma, and 1.49 million people (0.57% of adults) have vision-affecting glaucoma. Among those aged 40 and older, the numbers are even higher, with 2.56% having glaucoma and 0.91% living with vision-affecting forms of the disease. Because the condition can cause vision loss without noticeable early symptoms, the Centers for Disease Control and Prevention estimates that half of those affected don’t even know they have it.
While there is no cure, early detection and treatment can slow progression and preserve vision. Medications, surgery, and lifestyle changes are all part of a comprehensive approach. One often-overlooked factor is diet. A growing body of research suggests that specific food choices can support eye health, potentially lowering intraocular pressure (IOP) and providing the nutrients needed to protect the optic nerve. From leafy greens to omega-rich fish, your plate could play a quiet but powerful role in glaucoma management.
Boosting Eye Health with Leafy Greens
Dark leafy greens like kale, spinach, Swiss chard, and collard greens are rich in nitrates, which the body converts into nitric oxide, a compound that may help improve blood flow to the optic nerve. Studies have found that higher nitrate intake is associated with a reduced risk of developing glaucoma, likely due to improved ocular blood circulation.
Incorporating greens into daily meals can be quick and enjoyable. The University of Maryland recommends tender greens such as baby spinach and arugula are great raw in salads, wraps, or sandwiches. Heartier greens like collards or mustard greens can be steamed, sautéed with garlic and olive oil, or added to soups and stews for a nutrient boost. Choosing fresh, brightly colored greens without signs of wilting ensures the highest vitamin content. Washing them thoroughly under running water removes hidden dirt and insects, keeping them safe and fresh.
Whole Grains for Better Circulation
Whole grains are another dietary ally in glaucoma care. Unlike refined grains, whole grains retain their fiber, vitamins, and minerals, contributing to overall cardiovascular health, a key factor since healthy circulation supports optic nerve function. Writer and researcher Ji-hyun notes that multigrain rice blends with barley, millet, or black beans (popular in places like South Korea) offer diverse textures and added nutrients.
Consuming whole grains can help stabilize blood sugar levels, an important consideration since diabetes is a known risk factor for glaucoma. Try swapping white rice or white bread for brown rice, quinoa, whole wheat pasta, or oats. Ready-to-eat multigrain rice packets can be a convenient option for busy schedules, providing a quick, balanced base for stir-fries, grain bowls, or side dishes.
Omega-3s from Fish
Fatty fish such as salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which have anti-inflammatory properties and may benefit eye health by supporting healthy blood vessel function. Research has linked higher omega-3 intake with a lower risk of certain types of glaucoma, possibly due to improved ocular blood flow and reduced pressure inside the eye.
Aim to include fish in your diet at least twice a week. Baking, grilling, or steaming helps retain nutrients without adding unhealthy fats. For those who don’t eat fish, plant-based sources like flaxseeds, chia seeds, and walnuts can provide alpha-linolenic acid (ALA), though conversion to the more active forms (EPA and DHA) is less efficient.
Fruits and Nuts for Antioxidant Protection
Fruits and nuts offer a powerful combination of antioxidants, vitamins, and healthy fats that can protect against oxidative stress, a process that damages cells, including those in the optic nerve. Citrus fruits, berries, and kiwis are rich in vitamin C, while nuts like almonds and hazelnuts are high in vitamin E. Both nutrients may help slow the progression of glaucoma by reducing free radical damage.
Including a handful of mixed nuts as a snack or sprinkling them over salads adds crunch and flavor, along with eye-protecting nutrients. Fresh fruit can be enjoyed on its own, blended into smoothies, or incorporated into yogurt bowls for a nutrient-dense breakfast or snack.
General Dietary Guidelines for Glaucoma Management
Modern devices include robust voice control features—like Siri, Google Assistant, or Alexa—that Beyond focusing on individual foods, overall dietary patterns matter. Research published in Nutrients suggests that a high intake of ultra-processed foods (UPFs) is linked to an increased risk of developing glaucoma. These foods, often high in added sugars, sodium, and unhealthy fats, may contribute to inflammation, poor vascular health, and metabolic issues that negatively impact the eyes.
Instead, aim for a balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. Limit packaged snacks, sugary beverages, and fast food. Stay hydrated, as dehydration can potentially influence eye pressure. In our article on “Living Well” for seniors, we discussed how they are more likely to experience both glaucoma and a reduced sense of thirst, so making a conscious effort to drink water throughout the day is especially important. Practical steps include meal planning to ensure regular access to healthy options, cooking at home to control ingredients, and using services like Meals on Wheels when assistance is needed. Maintaining a nutrient-dense diet not only supports glaucoma management but also promotes overall well-being, energy, and independence.
By combining medical treatment with a nutrient-rich, eye-friendly diet, individuals with glaucoma can take an active role in protecting their vision. While food alone won’t reverse the disease, the right dietary choices can complement other therapies, reduce risk factors, and help preserve sight for years to come.
Article written by Rose Joanne
Exclusively for
