10 Best Foods to Improve Eyesight & Boost Eye Health


Regulating eye health is an essential prerequisite to improving the quality of life. Over a period of time, eyes feel strained due to prolonged hours of working on a laptop, reading or any activity that involves the highest level of focus. Most of the time, the early signs of vision distortion are ignored and as the time passes by, the amount of correction required in eye health increases which is why so many people today undergo Laser Eye surgery for specs removal.

However, the nutritional deficiencies influence the eyesight, hence, it is crucial to get familiar with the best foods to be included in the daily dietary plan to improve eyesight and eye health. But, before actually stepping ahead to the discussion of these super foods, here are some of the common eye problems:

  • Glaucoma: This condition is caused due to the increasing pressure in the eyes.
  • Diabetic retinopathy: In this condition, the inflammation of blood vessels are witnessed as an effect of raised levels of blood pressure. Moreover, if the glucose levels are not balanced, then, a person can go blind.
  • Cataract: The impaired vision is experienced in this condition and it has been commonly noticed in the older people.
  • Macular degeneration (age-related): Due to the old age, the focus gets lost in this condition.

Best foods that improve eyesight and boost eye health

1Bell Peppers, the rich source of Vitamin C

In order to improve the performance of blood vessels, the intake of Vitamin C is an important consideration. Raw red bell peppers are an excellent source of this nutrient and their regular consumption can lower the risk of cataract. In addition, bell peppers are also enriched with Vitamin E which acts as an effective nutrient for eye health.

2Sunflower seeds & nuts, enriched with Vitamin E

According to the USDA, sunflower seeds and nuts have sufficient amount of Vitamin E which are beneficial for fighting the signs of macular degeneration. The degeneration of eye cells due to age related changes can be prevented with the help of these nuts & seeds. Apart from this, hazelnut and peanut butter can also be added to the diet for keeping eyes healthy.

3Salmon, Omega 3 fatty acids

If an individual follows a non-vegetarian diet, then, salmon is the ideal source of Omega-3 fatty acids for eye health. DHA and EPA are the two types of Omega-3 fatty acids which protect retinas further ensuring the eyes remain healthy and functional. Glaucoma, dry eyes and AMD conditions can be prevented by including this super food in the diet.

4Lean meat & poultry, zinc

The rich source of zinc, lean meat & poultry items are suitable for creating protective pigment melanin of the eyes. Oyster, chicken, beef and pork are some of the non-vegetarian dietary options which can make a difference in maintaining a proper vision.

5Sweet potatoes and orange colored fruits and vegetables

The adequate dosage of beta carotene by adding orange colored fruits & vegetables to the diet can improve the health of your eyes. To be precise, sweet potatoes, mango, carrots, apricot and cantaloupe are some of the best foods which work on improving the functioning of eyes in the darkness. Vitamin C & E are also visibly present in the sweet potatoes.

6Dark, leafy greens

The presence of carotenoids lutein and zeaxanthin in the dark leafy vegetables safeguard eyes from being strained or affected due to any long-term disease. Collard greens, spinach and kale are some of the best foods which maintain eye health and improve eyesight. Most of all, eye diseases like cataract and AMD can be prevented by using dark leafy vegetables in the diet.

7Eggs, Zinc

Eggs are enriched with the goodness of zinc and lutein which prove to be helpful for protecting the vision loss being experienced due to age impact. These super foods are also a rich source of Vitamin C and Vitamin E.

8Legumes and beans, omega-3 fatty acids

The omega-3 fatty acids content of legumes and beans along with bioflavonoids as well as zinc protect eyes from being affected by macular degeneration and cataract. The retinas are safeguarded by the regular intake of legumes, beans and lentils. In addition, kidney beans, black eyed peas and chickpeas are also effective in keeping out eye issues.

9Citrus fruits, Vitamin C

Citrus fruits like oranges and berries reduce the risk of cataract as well as macular degeneration of eyes. These fruits are rich in Vitamin C, the nutrient which keeps eyes healthy.

10Tomatoes, antioxidants

The lycopene enriched tomatoes are best foods that comprises multiple nutrients to boost the health of eyes in the long run and improve eyesight. The presence of antioxidants in tomatoes is beneficial in fighting against the light-induced damage to the vision.

Other changes in dietary habits to safeguard health

From almonds, carrots, dark chocolate and baked beans to squash, there is a wide range of super foods which should be considered in daily dietary plans for achieving the good health of eyes. Furthermore, the nutrients such as Lycopene, Zinc, Vitamin A, Vitamin C, Vitamin E, Omega-3 Fatty Acids and antioxidants packed super foods have proved their excellence for the people who regularly consume the same. Nevertheless, the daily intake of these food items should be confirmed with the dietician to regulate the health of eyes. Generally, 10 mg lutein, 2 mg copper oxide, 80 mg of zinc oxide and 500 mg Vitamin C are the amounts which can safely be added to the daily diet plan while keeping eyes healthy.

Tips to regulate the health of eyes

No matter how nutritious the diet of an individual is, the basic health hygiene for a clear vision needs to be adhered to. In simple words, here are some of the common tips to be taken into consideration to maintain healthy eyes:

Use sunglasses to prevent prolonged exposure to UV rays

Most of the time, the UV rays emitted from the sunlight are piercing and harmful. Hence, the vision can be impacted if the eyes are not covered while going outdoors during the day time. The use of sunglasses will be a perfect solution to protect eyes from the sun and its rays.

Avoid smoking to keep vision intact

Smoking poses various health hazards, but, when it is quoted in terms of vision, then, truly, the eyes get impacted due to the smoke. Thus, it is ideal to stop smoking in order to maintain healthy eyesight.

Hand hygiene before applying contacts

Eyes are very sensitive and applying contacts can be a very cautious task to consider. It further implies that washing hands before the application of eye contacts is a basic point to follow. This will keep out infection, chances of itchiness or any other rashes which may persist leading to vision distortion.

Use branded contacts

It is highly advisable to use the branded contacts or only prescribed contact lenses because regular brand products may not have comparatively higher quality. Since, the poor quality of contacts can cause rashes and itching sensation, healthy eyes may get affected due to this action.

Avoid eye strain with screen viewing practices

After constantly looking at the screen, eyes tend to get strained, further deteriorating the state of vision gradually. This is precisely where the proper screen viewing practices, wherein, looking away from the computer or laptop after every 20 minutes should be followed. Apart from this, sitting at a distance of 20 feet away from the screen should be adopted as a practice.

Now that the above tips for eye health and best foods have been elaborated, it is time to understand a variety of conditions that can be witnessed due to poor eyesight. To be precise, diabetic retinopathy, glaucoma, cataract and blindness are some of the ailments which can be caused if dietary imbalance persists. Well, there’s nothing to be worried about, if proper information about super foods or eye care is not being understood. In such a situation, it is important to visit the best ophthalmologist and discuss the concerns influencing your vision. After the consultation, the prescription of the doctor should be referred to and the instructions for care need attention.

From washing eyes, adding eye drops and including nutrients through the best foods in the diet to making sure proper care has been taken in the routine, the whole idea is to attain clarity in the vision. In fact, the underlying issues of vision can be evaded at the initial care by switching to the healthy diet and improving the overall routine. In case, the doctor recommends supplements, eye drops or any other prescribed medication, then, the same should be religiously used for experiencing the changes in eyesight.


No matter how old a person is, eyes need proper care and attention to function without any problem. Knowing all about best foods and their positive impact on eye health along with the tips for eye care should be taken into consideration. Lastly, it will not be wrong to say even vision correction methods can be postponed or side-lined by working on the dietary balance and basic health hygiene for eye care.

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Namokshi Jain is an enthusiastic content writer. Her interest lies in writing on various domains. She has a rich knowledge about automotive parts and loves to share her experience, information and learnings about automobiles, broken car glass, windshield repair, replacement and related subjects. She is very passionate about writing and marketing.