Let’s take a deep dive into the health implications of almonds for your eyes and hold the age-old wisdom to some healthy scrutiny, to check if the claim that ‘almonds are awesome for vision’ holds water.  

Starting with the obvious and most important nutrient for eye-sight: Vitamin E.  

Numerous studies show the positive role of Vitamin E, an antioxidant found in nuts, plays in improving vision and protecting certain parts of the eye. Specifically, Vitamin E has been known to lower the risk of developing macular degeneration and cataracts, two of the most common age-related conditions affecting eyesight. You can read up on more health benefits of almonds on our other blog post. 

How It Works 

Vitamin E protect eye cells from unstable molecules called free radicals, which break down healthy eye tissue. This is what may lead to the formation of cataracts or age-related macular degeneration (AMD). 

An Age-Related Eye Disease Study, sponsored by the National Eye Institute, found that a high dose of vitamin C, vitamin E, beta-carotene and zinc reduces the likelihood of AMD by 25 percent among the people at high risk of developing advanced stages of the disease. 

Increasing Intake 

The most effective way to increase antioxidant levels is through whole foods like Almonds, known for being one of the best foods for eye health. 

One serving of almonds — about 23 nuts — contains 7.3 milligrams of vitamin E. Which is about the amount of vitamin E you need for daily consumption. 

The minimum amount of vitamin E you need daily is: 

  • 4mg a day for men 
  • 3mg a day for women 

Here are some great ways to include almonds in your meals. 

Other Benefits  

Vitamin E also helps maintain healthy skin and eyes, and strengthen the body’s natural defense against illnesses and infections by aiding the immune system. Know more about some skin benefits of almonds. 

While helping you meet your daily requirement of Vitamin E, studies also link almonds to a variety of health benefits, including reducing your risk of obesity and heart disease. 

And since almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E, the health benefits of almonds include lowering blood sugar levels, reducing blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. 

Almonds also prevent harmful oxidation of LDL cholesterol and the magnesium in almonds also benefit blood pressure levels. Making almonds as close to perfect as a food can get. 

Other Important Nutrients for Eyes 

Evidence shows that dietary antioxidant vitamins and minerals (A, C, and E, and the mineral zinc) may help prevent the progression of macular degeneration. 

Lutein and zeaxanthin are carotenoids found in the retina, and dietary intake of these compounds has been shown to have antioxidant properties and to improve pigment density in the macula. This pigment protects the cells in the macular area by absorbing excess blue and ultraviolet light and neutralizing free radicals.  

Dietary intake of the omega-3 fatty acid DHA (docosahexaenoic acid) may be important to retinal health. 


The old wives’ tale holds true in its claim that almonds are amazing supplements for eyes, but they’re not the whole balanced diet that you will require for the upkeep of your eyes in the long run since they only contain Vitamin E. To help you with that, we have curated a list of recipes covering each nutrient you need for your eye care.

Recipes to Increase Wholesome Intake. 

  1. Almond Bars- https://www.lorannoils.com/all-recipes/almond-bars-r0115 
  2. Almond Walnut Dew- https://misschinesefood.com/walnut-almond-dew/ 
  3. Spinach Almond Salad- https://www.eatthismuch.com/recipe/nutrition/spinach-almond-salad,956556/ 
  4. Orange Pull-Apart Coffee Ring- https://www.tasteofhome.com/recipes/orange-pull-apart-coffee-ring/ 
  5. Pista Badam Lassi- https://www.betterbutter.in/recipe/33444/pista-badam-lassi/

Each of these delicious recipes will require a healthy dose of carefully picked unadulterated almonds, which you can find HERE!