Eye Health Care and Tips

10 Best Foods for Eyesight Improvement and Healthy Vision

Last updated on October 20th, 2022 at 07:56 am

People often believe that failing eyesight is an inevitable result of aging or eye strain. A healthy food habit can significantly reduce the risk of eyesight health problems.

A Study by AREDS, published in 2001, found that certain nutrients, zinc, copper, vitamin C, vitamin E, and beta carotene may reduce the risk of age-related decline in eye health by 25 percent. This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.

Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital to eye health.

10 Best Foods for Eyesight Improvement

10 Best Foods For Eyesight Improvement

In this article, we look at the evidence for 10 nutrient-rich foods to boost eyesight and eye health. We also discuss other tips for healthy eyes and eye health warning signs.

Total Time: 90 days

  1. Fish for eye health

    Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
    1) tuna
    2) salmon
    3) trout
    4) mackerel
    5) sardines
    6) anchovies
    7) herring
    Some studies have found that fish oil can reverse the dry eye, including the dry eye caused by spending too much time on a computer and mobile phones.

  2. Nuts are best for the eye health

    Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

  3. Few daily seeds will improve eyesight

    Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.

  4. Citrus fruit juice is best for daily eye care

    Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that fight age-related eye damage.
    Vitamin C-rich citrus fruits include:
    1) lemons
    2) oranges
    3) grapefruits

  5. Leafy green vegetables are must for good eyesight

    Leafy green vegetables are rich in both lutein and zeaxanthin and are also a superb source of eye-friendly vitamin C.

  6. Fresh carrots

    Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A, plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

  7. Sweet potatoes

    Like carrots, sweet potatoes are rich in beta carotene. They are also an excellent source of the antioxidant vitamin E.

  8. One egg a day

    Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also wonderful sources of vitamins C and E, and zinc.

  9. Drinking plenty of water

    It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

  10. Meats

    Weekly or twice a week, a portion of white meat is good for your eye health. Meats such as chicken breast also contain zinc.


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Tips for Eyesight Improvement and Healthy Vision

The following daily eye care strategies can help to ensure healthy vision:

  • Wearing sunglasses outside, since excessive sun exposure can cause cataracts.
  • Stopping smoking.
  • Getting regular eye exams, particularly if there is a family history of eye disease.
  • Wearing eye protection when working with eye irritants or dangerous chemicals.
  • Washing hands before applying contacts
  • Wearing contacts only for the period recommended by the doctor or manufacturer.
  • Protecting eyes from mobile phone or computer-related eyestrain by looking away every 20 minutes at something 20 feet away, for 20 seconds.
  • Good 7-8 hours daily sleep.

Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index foods.


Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health. People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

People with vision problems or those with very restrictive diets should talk to an eye health dietician about the right foods to eat.

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.

What is Age-Related Macular Degeneration (AMD) of Eyes?

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