Eating For Better Vision

woman eating a salad

We have all heard about how important our diet and nutrition is for staying fit and healthy. A healthy diet can give you more energy, assist in preventing heart disease, and help you to keep off those extra pounds. Did you know that what you eat can also impact your vision?

Here is a list of foods that are great for your vision.

Citrus Fruits

Citrus fruits are a healthy option for your eyes, and you can choose from an assortment of fruits, including:

• Tangerines
• Lemons
• Limes
• Grapefruits
• Oranges

The vitamin C and antioxidants in citrus fruits can prevent inflammation in your eyes and lower your risk of eye diseases.

Fresh fruits are best and the most healhty overall, but you can also find the same benefits from fruit juices and canned citrus fruit. Just be mindful of the other ingredients included in these products.

Dark Leafy Greens

Add more dark leafy greens to your daily diet to improve the condition of the macula of the eye. When the macula of the eye is damaged from disease or the natural aging process, you can develop macular degeneration that reduces your range of vision. There are many types of dark leafy greens, including:

• Broccoli
• Spinach
• Brussels sprouts
• Kale
• Turnip greens

Dark leafy greens offer several valuable antioxidants in addition to iron and vitamin K.


Fatty fish contains high levels of omega-3 fatty acids that are important for the health of your eyes. Experts recommend eating two to three servings of fatty fish each week. It is healthier to bake or steam fish rather than frying it. Look for these types of fish at the supermarket:

• Tuna
• Salmon
• Mackerel
• Sardines
• Cod

The omega-3 fatty acids from fish consumption can prevent problems from dry eyes, macular degeneration, and cataracts.

Blueberries, Raspberries and Strawberries

All types of berries contain antioxidants in the deeply colored skin and flesh of the fruit. Eating berries for a dessert or a snack is a great way to protect your eyes from the natural aging process.

Antioxidants reduce the free radicals in your body’s cells, including in the eyes, reducing your chances of developing glaucoma or cataracts. Glaucoma is a dangerous condition that is caused by excess pressure in the eye while cataracts are a condition of the lenses of the eye. Make sure to eat brightly colored berries several times a week.

Bell Peppers

It is easy to grow bell peppers in a garden, and this is also one of the least expensive vegetables you will find at the grocery store. You can find yellow, orange, red, and green bell peppers that are easy to eat raw with tasty dips, or alternatively, you can add these vegetables to your cooked meals. They are great in a stir-fry. The nutrients such as carotenoids or vitamin C in bell peppers can prevent various types of eye inflammation.


Most of us have been hearing since we were children that carrots are good for our eyes. They are rich in Vitamin A, a nutrient that is essential for the health of your eyes.


Eggs are an inexpensive source of protein, and it also happens to be a very versatile food. Eggs contain lutein, a nutrient that can help to prevent macular degeneration that becomes more commonas we age.

Sweet Potatoes

Rather than eating white potatoes that are lower in nutrients, consider substituting in sweet potatoes instead. You can bake, boil or fry sweet potatoes in the same way as white potatoes, but with sweet potatoes, you are getting more beta-carotene that converts into vitamin A in your body. This nutrient can help you to see better at night, and it also helps your eyes to remain moist, preventing problems from dryness.

Nuts and Seed

While nuts and seeds are high in calories, this food also contains high levels of omega-3 fatty acids that can protect your eyes from macular degeneration and cataracts.

• Almonds
• Walnuts
• Flaxseeds
• Chia seeds


Adding small portions of beef to your diet is helpful for your eyes. Beef contains high levels of iron to prevent anemia, but it also contains zinc. Zinc can improve the condition of the retinas along with keeping the blood vessels of the eyes in optimal condition to prevent complications from diabetes mellitus.

Have a Well-rounded Dietary Plan

One of the best ways to get enough nutrients for your eyes is by having a well-rounded dietary plan. Eat and drink a wide assortment of foods and beverages, but you should make sure to use the proper portions sizes. Remember that a healthy diet (along with regular eye exams) is good for your eyes and vision as well as the rest of your body.