Good Food For Eyesight Improvement

Taking on a healthy diet is an excellent way of maintaining healthy eyes. Eye problems can result from old age, unhealthy diet or eye strain.

A diet rich in zinc, beta carotene, copper, vitamin C, and vitamin E is vital for the proper functioning of eyes and reducing eye-related problems.

Good food for eyesight improvement will contain at least one of these nutrients. However, food combination is necessary for acquiring the necessary nutrients.

A combination of different foods may work better compared to others. This is because a variation in fatty acids, lutein, zeaxanthin, and beta carotene is also critical for eye health.

What Are Some of the Foods For Eyesight Improvement?

The following are foods that provide various minerals and nutrients that are important for your eye health.  


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Seafood has a high concentration of omega-3 fatty acids. If seafood is not in the list of your favorite food, then you can take fish oil supplements and vegetable oil supplements that are rich in the mineral.

(i) Fish

Various species of fish are rich in omega-3 fatty acids, especially tuna, trout and salmon. Eating a tuna or salmon dish three times a week will help to improve your eye health.

Omega-3 fatty acids prevent glaucoma and age-related macular degeneration, ensuring that you have proper functioning eyes even in old age. The deficiency of fatty acids leads to dry eyes.  

(ii) Oysters

Oysters are rich in zinc, a mineral that is very critical for healthy eyes. Zinc is found in shellfish and oysters that are vital in the production of melanin, a pigment that ensures eye protection.

Night blindness and cataracts can result from inadequate zinc in the body. Taking high levels of zinc can be detrimental to one’s health. Men should take no more than 11 milligrams while women should take no more than 8 milligrams in a day.    

Meat, Eggs, and Milk

Meat from various sources has a variation in the level of proteins. Meat and eggs provide proteins to the body but have varying mineral content.  

(i) Beef

Beef, especially liver, is rich in zinc mineral. Zinc available in beef helps in faster absorption of vitamin A.

Vitamin A minimizes the risk of contracting advanced age-related macular degeneration. Vitamin A is also vital in the supply of rhodopsin, a pigment that is important for night vision.

(ii) Eggs

Eggs are another good food for eyesight improvement. They contain two antioxidants, lutein, and zeaxanthin that are critical for eye protection.

eggs with yolk and avocado toast

The egg yolk also contains zinc and vitamin D, which leads to macular degeneration. Lutein shields the eye against excess light while it also leads to improved vision and prevents cataracts.

(iii) Milk and Yogurt

Milk and yogurt contain vitamin A and zinc mineral. According to the American Academy of Ophthalmology, vitamin A is essential for night vision while it also protects the cornea.

Dairy products from cows that feed on grass is more beneficial since it has a more concentration of minerals.  

Vegetables and Fruits

Greens and vegetables are rich in lutein and zeaxanthin which are good sources of vitamin C. Some of the vegetables that you need to incorporate in your meals to obtain these nutrients are kale, spinach, carrots and red pepper.

(i) Kale

It is funny to make fun of the people these days that praise the power of kale. But they are not wrong. Kale is an essential food since it contains minerals, vitamins and nutrients all in one.

Kale is rich in lutein and zeaxanthin that is also present in eggs. It is essential in preventing age macular degeneration and cataracts.

(ii) Raw Pepper

Peppers are rich in vitamins A and C and calories that are critical in the blood vessels located in the eyes. Adding peppers to your diet will lower your chances of getting cataracts.

Colored peppers are rich in vitamin A and E. Peppers in their raw form aid in the prevention of age-related macular degeneration.

(iii) Carrots

Grandma wasn’t wrong when she said you should eat your carrots because they are good for your eyes. Carrots have a high concentration of antioxidants like beta-carotene that is converted to vitamin A.

“Eat your carrots like Bugs Bunny so you won’t need glasses like me!”

Vitamin A is critical in the production of rod and cone cells, which are vital for low light vision and color vision. Sweet potatoes can also be used in place of carrots since they contain carotene and vitamin E.

(iv) Blueberries

Blueberries are rich in anthocyanins that provides vision protection. People suffering from diabetes can benefit from the antioxidants found in blueberries to reduce diabetic retinopathy.

(v) Oranges

Oranges contain Vitamin C necessary for proper vision. They are also crucial in treating cataracts and macular degeneration due to the presence of antioxidants that prevents radical damage.

Oranges are a good food for eyesight improvement as they help in building collagen that provides the structure for the cornea.

Nuts and Seeds

(i) Nuts

Most nuts have a high concentration of omega-3 fatty acids and vitamin E. Some of the nuts that you should eat for eye health include walnuts, pistachios and almonds.

(ii) Chia Seeds

Chia seeds are also called “superfood.”   They contain omega-3 fatty acids and calcium in even higher concentrations compared to seafood.

(iii) Sunflower Seeds

Sunflower seeds have a high concentration of Vitamin C that is vital in treating cataracts. Only 2 ounces of sunflower seeds is all you need to get the amount of vitamin C needed for good eye health.


Water is vital for eye health since it prevents the eyes from dehydration. Drinking adequate water will help in reducing eye dryness and also helps in the excretory system.


There are many foods that are excellent for eyesight improvement. The foods detailed in this article contain many of the vital elements necessary for good vision. Please remember to consult your physician if you are experiencing any deterioration of your eye health.

Infographic of good food for eyesight improvement