15 Foods That Improve Your Vision

15 Foods That Improve Your Vision




Fish such as tuna and salmon contain a high amount of omega-3 fatty acids. Clinical studies have shown omega-3 fatty acids are essential for normal infant vision development. “Omega-3 supplemental formulas appear to stimulate vision development in infants (allaboutvision.com).” Studies also suggest omega-3 fatty acids may help protect adult eyes from dry eye syndrome and macular degeneration. If you don’t eat seafood, try a fish oil supplement such as the Heart Health Essential Omega lll Fish Oil with Vitamin E from Market America.

Whole Grains

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It has been proven that the refined white flours commonly found in breads may actually increase your chances of contracting an eye disease. Instead, eat whole grains. As Envision Eyecare explains, “the vitamin E, zinc and niacin found in whole grains also help promote overall eye health.”

Citrus Fruits


Citrus fruits such as berries and lemons are high in vitamin C. It has long been proven that vitamin C supports the health of blood vessels in the eye. The American Optometric Association explains, “numerous studies have linked vitamin C intake and decreased risk of cataracts. In one study, women taking vitamin C for 10 years or more experienced a 64 percent reduction in the risk of developing nuclear cataracts.”

Leafy Greens


Leafy Greens such as kale and spinach contain the antioxidants lutein and zeaxanthin, nutrients that have been known to keep your eyes healthy. They can also protect the eyes from ultraviolet rays and age-related diseases.

Sunflower Seeds


Sunflower seeds contain vitamin E and zinc. Joy Bauer explains, “numerous studies have observed that people with high dietary intakes or blood levels of antioxidants — particularly vitamins C and E — are at a significantly lower risk for cataracts.”



Eggs contain the antioxidant lutein and vitamin A. The yolk has been proven to slow the process of age-related macular degeneration. Natural News explains, “the body absorbs lutein found in egg yolks more easily than it does those found in fruits or vegetables.” That being said, eggs have been identified as one of the most helpful foods for eye health.


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Nuts such as almonds are rich in vitamin E and copper which have been proven to protect the retina and promote healthy vision.  “One study showed that a weekly serving of nuts may reduce the risk of age-related macular degeneration (AMD) (Sharecare).”


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Legumes such as chickpeas and lentils contain nutrients that help with cataract formation and may even help prevent the loss of eye sight. Buy them dried or canned and cook them with some salt, peppers, and herbs for a tasty dish.

Chia Seeds

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Many of us know Chia seeds as a weight loss enhancement that helps you feel full faster and reduces cravings. However, Chia seeds actually contain a great amount of omega 3s and have been proven to be very beneficial to vision. Eat them raw, sprinkle them on salads, and/or mix them in your morning smoothie.



We have heard it since we were kids: “Eat your carrots for good eyesight!” And it’s true — carrots contain a large amount of vitamin A and the antioxidant lutein. That being said, they help prevent cataracts, macular degeneration, and corneal ulcers. Dip them in just about anything or eat them as a side with your lunch or dinner.



Blueberries contain anti-inflammatory properties which have been proven to support healthy functioning of the eyes. Eat them plain, mix them in a smoothie, swirl them in your yogurt, or have them for dessert. Either way, you will reap the incredible benefits.



Turkey is loaded with zinc and niacin which have been proven to help prevent cataracts. To get more turkey in your diet, substitute your regular burger for a turkey burger, add turkey to your salads, and add it to your lunch sandwich.



Broccoli contains eye-boosting beta-carotene, as well as lutein and zeaxanthin (Reader’s Digest). Live Healthy explains, “according to the Linus Pauling Institute, a lutein-rich diet is more likely to help delay the onset of cataracts and macular degeneration than taking a supplement.” Therefore, broccoli has been proven to support eye health.



This mouthwatering fruit is loaded with vitamin C, which has been shown to improve the health of eye tissue. According to Reader’s Digest, “vitamin C may help regenerate other important antioxidants, such as vitamin E.”


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Peppers come in all different colors and contain numerous nutrients such as vitamin C, vitamin A, lutein, and zeaxanthin. All of which have been shown to improve eyesight and maintain eye structure.