10 Best Foods To Improve Your Vision

10 Best Foods To Improve Your Vision

Most adults are commonly afflicted with vision reduction. Loss of eyesight especially plagues native technology users, or adults that typically subject their eyes to bright lights and small text. Ultimately, adults must protect their vision for as long as possible, in order to forego costly vision remedies in the future.

Of all preventatives, paying attention to your diet continues to stand out as the best way to supplement your body’s nutrients and preserve your eyes. Specific ingredients, like omega-3 fatty acids, vitamins, and nutrients like lutein, appear in all foods that studies show sharpen eyesight and improve your vision. Lutein protects the eye from blue light (otherwise known as ultraviolet light) and counteracts the sun’s harmful vision-reducing rays.

Read on to see the top ten best foods to improve your vision:

Fresh fish in the market

Fish or Fish Oil

Look for oily fish—usually fresh water fish—because they contain the necessary nutrients to moisturize and preserve the life of the eye. Salmon, tuna, mackerel, and others contain an omega-3 fatty acid called docosahexaenoic acid. This acid contributes to the eye’s structure; fortifying this and other omega-3 fatty acids in the eye can improve your vision and keep your vision from degrading. If you don’t like fish, fish oil supplements also contain the necessary nutrients and vitamins.



Peppers come in all colors and thereby carry all kinds of vital vitamins and nutrients. Yellow, orange, red and green peppers carry vitamins A and C, carotenoids and chlorophyll, all components thought to contribute to healthy eyesight. Besides the vitamins that preserve eyesight and prevent afflictions like cataracts, peppers contain lutein and zeaxanthin. These nutrients maintain eye structure and eye health. Fortunately, peppers are easily available and widely prepared. If you don’t care for peppers, substitute the dish with other vegetables that contain the same colors. Carrots, for example, are famous for their beta-carotene and eyesight-enhancing capability.

Eggs in a Basket


Eggs come backed with lutein, the nutrient that preserves eye health. The yolks also contain a high source of vitamin A. Vitamin A recurs in many foods on this list because it moisturizes the eye and thereby protects the eye from many age-related conditions. Vitamin A helps prevent cataracts, dry eyes, and a condition called “night blindness”—nyctalopia, the inability to see in dim light, or at night entirely. In moderation, and paired with other vegetables, eggs can provide one component to a healthy, vision aware diet.

Various grain beans in small clay plates on natural textured woo

Whole Grains

Whole grains, as opposed to processed carbohydrates, contain vitamin E and nutrients proven to protect the eye: the nutrients niacin and the mineral zinc. Look to whole grains to prevent other muscles from degenerating in the body as you age; all foods with a low glycemic index will preserve the body’s muscles and, thereby, the organs’ functions. Low glycemic index (GI) foods release glucose at a lower rate and prevent the body from burning massive quantities of glucose at once. Studies show that adults with low blood sugar are also less likely to contract other diseases.

Citrus fruit


All citrus contain high concentrations of vitamin A and C. These protect the eye from disease and slow your eyes’ aging process. Oranges contribute to optimum eye health, as do grapefruits and tomatoes. Other fruits, like apples, strawberries and pears, contain the vitamins and nutrients that benefit vision. Some citrus, like tomatoes, contain special antioxidants like lycopene. Lycopene is a red carotene and supplements the benefits of beta-carotene.

strawberries, blueberries, blackberries and raspberries in bowls


Dark berries also carry huge quantities of lycopene; the antioxidant gives them their dark, rich red color. Blackberries, acai berries, blueberries and raspberries use the carotenoid. Vitamin C present in berries helps preserve the body’s muscle strength, similar to whole grains, and bolster the strength of the eye.


Almonds and Nuts

Almonds share nutrients in common with oily fish—in large part because nuts are also considered “oily.” Almonds, walnuts, pistachios and others contain omega-3 fatty acids and vitamin E. These keep the molecules in the eyes strong and sharpen overall vision. Besides these, walnuts contain zinc and antioxidants that preserve heart health and contribute to maximum blood flow. Heart factors play an equal role in maintaining the blood vessels in the eye and keeping the eye young. Youthful eyes lack the same vision problems as older eyes.

Closeup of Sunflower Seeds

Sunflower Seeds

Sunflower seeds, for those that don’t like or cannot consume nuts, also contain zinc and omega-3 fatty acids. They are proven better sources in vitamin E and Zinc, are widely available and very snackable. Many of these ingredients help to prevent macular degeneration and other afflictions like cataracts and glaucoma. Both sunflower seeds and nuts can be eaten raw, roasted, and preserved for long periods of time. They also serve as a wonderful and healthy garnish for foods that lack some of the above-specified proteins.

Raw meat on cutting board

Lean Meat

Provided you pay attention to the fat content, rich red meat contains zinc and vitamin A. Meat also helps the liver to release vitamin A more efficiently, doubling the ordinary effect.

If you prefer white or light meat, look for turkey. Turkey contains zinc, but also vitamin B, which helps prevent cataracts. Turkey is also easily paired with a dressing of dark berries, like cranberries over Thanksgiving, or other in-season fruits any other time of year.
For vegetarians, one serving of meat matches the equivalent of two servings of nuts. If you choose meat supplement, make sure these supplements contain the nutrients and vitamins found in lean meat.

legumes on wood, closeup, background


Beans, or “legumes,” contain zinc, vitamin A and “bioflavonoids.” Bioflavonoids are one kind of antioxidant. They contribute to vitamin B and protect the eye from afflictions found in tired or dry eyes. If a food group contains vitamins A or C, they likely also contain bioflavonoids. Kidney beans, navy beans, lima beans, pinto beans, black-eyed peas and lentils all count as legumes. You can buy legumes dried, or canned for the best freshness.

With mindful and consistent food choices, preserving individual eyesight and vision isn’t hard. For those that work in dimly lit spaces, LED-lit spaces, or outside in bright sunlight, consider including many foods from this list into your daily diet to protect against vision degradation and disease.

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