Top 10 Foods To Improve Eyesight

Rohan Mathew

Updated on:


Your eye health is also dependant on what you eat. Here is the list of top 10 foods such as carrots, fish, eggs and green veggies that are good for your eye health


People often believe that their deteriorating eyesight is a result of ageing or screen time. But this isn’t entirely true. There are so many other things that affect your eye health. For instance, what you eat can be a contributing factor to the condition of your ocular health. 

Certain nutrients are crucial for healthy eyes and may even bring down the risk of vision-threatening vision problems. 

Most of the time, we don’t give much consideration to our eye health although they work day-in-day-out. Preserving your vision doesn’t ask for much. You just need to make some healthy changes in your lifestyle and eat what your eyes need. With this thought in mind, let’s find out the best foods for optimum eye health. 

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10 Best Food For Eyes

When you know what are the best and most supportive foods for your eye health, you know how to plan your meal to better care for your vision. 


Certain fish such as tuna, salmon, mackerel and sardines contain a high amount of omega-3 fatty acids. Fish oil is crucial to avoid the problem of dry eyes. 

Moreover, our retina also needs EPA and DHA to function properly. Both of these fatty acids are present in fish oil. If you are a vegetarian, then you can fish oil supplements. But make sure to consult your doctor before taking these supplements. 

Leafy green vegetables

Spinach, collard greens and kale are rich sources of vitamin C for your eyes. These are also loaded with carotenoids such as lutein and zeaxanthin which can guard your eyes against eye diseases such as age-related macular degeneration and cataracts. 

So if you want to lower your risk of severe eye diseases, make sure your plate is always full of leafy green vegetables. 

Even when you’re eating healthy and doing everything that you can for your eyes, make sure you take regular eye exams to check for the risk of any severe eye disease. You can schedule a free eye test with the NHS if you are under 16 or over 60. Regular eye tests are crucial to detect any underlying eye condition.

Seeds and nuts

You don’t have to eat a bowl full of sunflower seeds or almonds. Just an ounce of them every day can do wonders for your eye health. They have high vitamin E content which is important if you’re looking to avoid age-related macular degeneration. Even when you have this eye disease, taking these seeds will slow down its progression. Peanut butter is also a rich source of vitamin E, so you can incorporate that into your diet. 

Red peppers

Bell peppers are the best source of vitamin C which is good for the healthy functioning of the blood vessels in your eyes. While it can lower your risk of developing cataracts, it also keeps your vision bright and healthy.

Eat them raw so the heat breaks down vitamin C more efficiently and your eyes can enjoy all the goodness. 

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You must have heard from your parents that eating carrots is good for your eyes. Well, as it turned out, that theory was true. 

Carrots are rich in vitamin A which maintains a clear cornea and beta carotene reduces the oxidative stress in your eyes and prevents dry eyes. 

If you indulge in too much screen time, then you must know about the problem of dry eyes. Apart from using blue light glasses, you can also make some changes in your diet to combat the dry eye problem. 


Something that’s so common on everyone’s refrigerator can make a great deal of difference in your eye health. The zinc content in eggs will help your body absorb lutein and zeaxanthin present in the yolk.

They also strengthen the photoreceptor cells and nourish your macula so it could absorb blue light and UV rays more efficiently. By boosting macular pigment, they also do a lot towards improving your central vision. 

Citrus fruits

The vitamin C in citrus fruits helps your eyes to fight age-related eye damage. They are also a rich source of antioxidants that could reduce the risk of certain serious eye conditions. Citrus fruits such as oranges, lemons and grapefruits are good for your overall eye health.

Whole grains

Whole-grain foods reduce your chance of getting macular degeneration. Switch refined carbohydrates with oats, whole wheat bread, brown rice and quinoa to promote your overall eye health. The vitamin E and zinc in whole grains will prevent the rise in blood sugar levels which is responsible for messing with your retina. 

Beef and lean meat

When taken within proper limits, beef could be beneficial for your overall eye health. Beef is rich in zinc and vitamin A which are crucial for the proper functioning of the cornea, retina and other eye tissues. 

Poultry is a rich source of zinc which could prevent eye diseases such as macular degeneration and reduce the risk of visual acuity loss. 

Sweet potatoes

Sweet potatoes contain vitamin A which reduces your risk of eye infections. It helps in slowing down the development of age-related macular degeneration while also preventing night blindness and dry eyes. 

Sweet potatoes are the all-rounders when it comes to the best foods for eye health. They also contain vitamin C and E which are beneficial to prevent cataracts. 

These were some foods that are easily available in every household pantry and are also deemed to be good for your eyes. Don’t let your eye health go unnoticed. Make changes in your diet and lifestyle to preserve your vision for years to come.