What Foods Improve Eyesight?

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If you want to keep your eyes healthy and prevent or delay eye problems, you should pay attention to your diet. Certain foods contain nutrients that can benefit your eye health and vision. Here are some of the best foods for your eyes and why they are good for you.


Fish, especially oily fish like salmon, tuna, trout, and sardines, are rich in omega-3 fatty acids. These healthy fats can help protect your retina, the light-sensitive layer of tissue at the back of your eye, from damage and inflammation. They can also help prevent dry eyes, a condition that causes irritation and blurred vision. Omega-3s may also lower your risk of developing age-related macular degeneration (AMD) and cataracts, two common eye diseases that can impair your vision.

To get the most benefits from fish, try to eat at least two servings of oily fish per week. You can grill, bake, or broil fish and season it with herbs, lemon, and spices for a tasty meal.


Eggs are another great source of nutrients for your eyes. The yolks contain vitamin A, lutein, zeaxanthin, and zinc. Vitamin A helps protect the surface of your eye, called the cornea, from infections and injuries. Lutein and zeaxanthin are antioxidants that filter harmful blue light and reduce oxidative stress in your eyes. They can also help prevent or slow down AMD and cataracts. Zinc helps your eyes see better at night and supports the health of your retina.

Eggs are easy to incorporate into your diet. You can have them for breakfast, lunch, or dinner in various ways. You can boil, scramble, poach, or fry eggs and pair them with whole-grain bread, cheese, vegetables, or fruit.

Nuts and Seeds

Nuts and seeds are also good for your eyes because they contain vitamin E and omega-3s. Vitamin E is another antioxidant that protects your eyes from free radical damage and inflammation. It can also help prevent AMD and cataracts. Omega-3s have similar benefits as mentioned above.

Some of the best nuts and seeds for your eyes are walnuts, almonds, cashews, peanuts, flaxseeds, chia seeds, and hemp seeds. You can snack on them raw or roasted or add them to salads, yogurt, oatmeal, or smoothies.

Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are high in vitamin C. This vitamin is essential for the health of your eye tissues and blood vessels. It also helps your body produce collagen, a protein that supports the structure of your eyes. Vitamin C can also boost your immune system and help fight infections that can affect your eyes.

Citrus fruits are delicious and refreshing on their own or in salads, juices, or desserts. You can also get vitamin C from other fruits like strawberries, papayas, kiwis, and pineapples.

Leafy Green Vegetables

Leafy green vegetables like spinach, kale, collards, and broccoli are packed with lutein and zeaxanthin as well as vitamin C. As mentioned earlier, these nutrients can help protect your eyes from harmful light and oxidative stress. They can also lower your risk of AMD and cataracts.

Leafy green vegetables are versatile and nutritious. You can eat them raw in salads or sandwiches or cook them in soups, stir-fries, casseroles, or omelets.


Carrots are well-known for being good for your eyes because they contain beta-carotene. This is a pigment that gives carrots their orange color and converts to vitamin A in your body. As explained before,
vitamin A helps maintain the health of your cornea and prevents night blindness.

Carrots are crunchy and sweet and can be eaten raw as a snack or in salads or dips. You can also cook them in soups,
stews, roasts, or cakes.

Dark Chocolate

Dark chocolate may sound like an indulgence but it can actually benefit your eyes as well. Dark chocolate contains flavonoids,
which are antioxidants that can improve blood flow to your retina and enhance your visual acuity and contrast sensitivity.
They can also protect your eyes from UV damage and inflammation.

However, not all chocolate is created equal. To get the most benefits from dark chocolate,
choose one that has at least 70% cocoa content and limit yourself to one or two squares a day.