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10 Foods to Improve Your Eyesight

Category: Eye Health

Our eyes are one of the most important tools we have. No matter what your profession or activity, keeping your eyes in good shape is essential to maintaining a healthy lifestyle. Fortunately, there are many natural ways to do just that. One of the best and easiest methods is through diet. Here are 10 foods that can help improve your eyesight.
collection of foods that improve eyesight

Can Eyesight Be Improved Naturally?

While vision problems like nearsightedness, farsightedness, and astigmatism are not cured by natural remedies there are procedures like LASIK and EVO ICL eye surgeries to help ditch your glasses. There are foods and vitamins that can assist in helping your overall health and vision be their natural best.


Fatty Fish

Fatty fish such as salmon, mackerel and tuna contain omega-3 fatty acids which are great for our vision. These fatty acids are known to reduce inflammation and help keep our corneas healthy and clear. They also help protect against age-related macular degeneration (AMD), a common cause of vision loss in older adults.



Eggs contain lutein and zeaxanthin, two powerful antioxidants that can help prevent Age Related Macular Degeneration (AMD) by protecting our eyes from UV damage from the sun’s rays. Studies have also found that eating eggs regularly helps reduce the risk of developing cataracts, another common cause of vision loss in older adults.



The old saying “eating carrots will improve your vision” is actually true! Carrots are rich in beta-carotene, an antioxidant that helps protect against light damage to our eyes. Eating carrots regularly may help reduce the risk of developing cataracts, AMD and other age-related eye conditions.


Green Leafy Vegetables

Leafy greens such as kale, spinach and collard greens are packed with lutein and zeaxanthin, two powerful antioxidants that protect against light damage to our eyes. Studies have shown that eating green leafy vegetables on a regular basis can reduce the risk of developing AMD and cataracts.


Nuts & Seeds

Nuts and seeds such as almonds, walnuts and flaxseeds are loaded with omega-3 fatty acids which can help reduce inflammation in our eyes. They also contain zinc which helps promote healthy eyesight by preventing free radical damage from occurring in the retina of our eyes.


Berries & Citrus Fruits   

Berries such as blueberries, strawberries and raspberries are rich in vitamin C which helps protect against UV damage from the sun’s rays as well as reducing inflammation in our eyes which can lead to better vision overall. Citrus fruits like oranges and lemons also contain high amounts of vitamin C which makes them great for improving our vision too!


Grapes & Raisins 

Grapes contain resveratrol which is an antioxidant known for its protective effects on our retinas from UV damage caused by sunlight exposure. Raisins are also high in antioxidants which can help maintain good vision into old age by preventing free radical damage from occurring in our retinas over time. There’s a good reason the California Raisins always wear sunglasses! 

grapes contain resveratrol

How Can Vitamins Help Improve Your Vision?

vitamins that help vision

Keeping your eyes healthy is important at any age, but it becomes especially important when you get older. Since many eye diseases become more common with age such as cataracts or AMD, it is important to care for your vision as early as possible. 


Fortunately, there are many natural ways to improve your sight such as through diet – eating certain foods has been proven to be effective at reducing the risk of developing these conditions while promoting better overall eye health too! Let’s take a look at what vitamins are best for keeping your eyes healthy.


Vitamin A: 


The most important vitamin when it comes to improving eyesight is Vitamin A, which helps protect against night blindness and other vision deficiencies. Foods rich in Vitamin A include carrots, sweet potatoes, spinach, kale and apricots.


Vitamin C: 

Another vitamin that can help improve your vision is Vitamin C. It helps protect against cataracts and macular degeneration, two age-related eye conditions that can cause vision loss or impairment over time. Citrus fruits like oranges and lemons are great sources of Vitamin C, as well as peppers, tomatoes and broccoli.


Vitamin E:

This antioxidant-rich vitamin protects the tissues in the eye from free radicals caused by sun exposure or smoking. Foods high in Vitamin E include nuts, seeds, avocados and dark leafy greens like kale and spinach.


Omega 3 Fatty Acids: 

Omega 3 fatty acids can help reduce inflammation in the body which may lead to improved eye health over time. Foods with high levels of Omega 3s include salmon, tuna, walnuts and flaxseed oil.


Eating a balanced diet full of vitamins that are good for your eyesight can go a long way toward promoting optimal eye health over time – especially as you get older! Be sure to incorporate plenty of fruits and vegetables into your daily diet for their rich concentrations of vitamins A, C and E as well as omega 3 fatty acids – all of which have been linked to better vision than those who don’t consume these important nutrients regularly! 


Extra Tips On How to Improve Your Eyesight


Take Breaks From The Computer Screen

Allowing your eyes sufficient enough time to rest between working on the computer can help reduce eye strain, in addition to headaches! When you stare at your computer screen too long, many people forget to blink. Not blinking while staring at your computer can lead to dry eyes and blurred vision. Make sure you are taking frequent breaks and lubricating your eyes with artificial tears. 


Get Enough Sleep 


Getting an adequate amount of sleep each night is important for overall health but it’s also important for eye health. Not getting enough sleep can lead to dry eyes which can eventually cause blurred vision or difficulty focusing on objects that are close up or far away. It’s recommended that adults get between 7 – 9 hours of sleep each night to ensure optimal eye health. 


Wear Sunglasses To Protect Your Eyes


UV rays from the sun can damage the delicate tissues of the eyes so it’s important to wear sunglasses when outdoors during the day even if it’s cloudy outside. Make sure you choose sunglasses with UV protection to reduce the risk of developing cataracts or macular degeneration over time. 


Stop Smoking

We all know that smoking is bad for our health, but did you know that it may also increase your risk of developing cataracts? Studies have shown a direct link between smoking and the development of cataracts earlier in life. The best way to reduce your risk of developing cataracts from smoking is by quitting altogether. Quitting will not only reduce your risk of developing cataracts, but it will also have a host of other health benefits such as reducing your risk for heart disease, stroke, lung cancer, and more!


Get Regular Eye Exams


Getting regular comprehensive eye exams with an optometrist or ophthalmologist is important to ensure healthy vision over time. During these exams, eye doctors will check for any signs of conditions such as glaucoma, cataracts or age-related macular degeneration which may not be visible without proper testing equipment.

Taking care of your eyes should be a priority for everyone so it’s important to do what you can to protect them and maintain their health over time. Eating right, getting enough sleep and wearing sunglasses are all great ways to start improving your eyesight naturally today! 


If you have any concerns about your eye health make sure you speak with an eye doctor for advice and treatment options tailored specifically for you!

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