What foods to eat to improve your eyesight?


Healthy eyes are not less than a blessing. To be able to see clearly without any visual aid gives you the best feeling in the world. It puts you in control of your life and helps you do things without taking help from others.

I am not trying to make people with vision problems feel bad about themselves. What I mean to say is that a little care today will reap you immense benefits in the form of top-notch eye health in the future.

And the best part about healthy eyes is that you don’t have to do much to get them. You only have to eat healthy foods, keep screen time to a minimum and get proper sleep. It’s that simple!

While the last two options are self-explanatory, some people probably don’t know the best foods for their eye health. If you are one of those people, I am here to tell you about some foods that are most supportive of your eye health.

Oily fish

Tuna, salmon, sardines and mackerel make for the best meals for your eye health. These are full of omega-3 fatty acids that help your eyes to stay moisturised. If you have dry eyes, then incorporating these fish into your diet will make you notice a difference in your condition.

Dry eyes could also result from using contact lenses for long hours. Thus, if you have this problem, then you must get online glasses and take a break from contact lenses.

Also, it is believed that these fish also delay the development of age-related macular degeneration which is a common eye disease with the potential risk of blindness.


Zinc is the most commonly found mineral in a set of healthy eyes. Oysters and other types of shellfish serve as the best source of zinc.

The deficiency of zinc often leads to night blindness and cataracts. Zinc aids in the natural production of a pigment called ‘melanin’ that protects your eyes from the sun. Thus, people with lower zinc intake have sensitive eyes that are more prone to sun damage.

If you don’t eat seafood, then you can get omega-3 or zinc from other fish oil supplements or other vegetarian supplements.

It’s important to keep a regular check on your eye health. And for this to happen, you need to get regular eye tests. You can get a free eye test from the NHS or independent optometrists in the UK.


Eggs are a common part of everyone’s diet. Whether you’re trying to gain weight or lose a few pounds, eggs are there in your meal plan.

But did you know that eggs are great for your eye health too? Two of the most powerful and important antioxidants lutein and zeaxanthin are found in eggs.

Eggs also have an ample amount of vitamin D which helps in delaying the symptoms of age-related macular degeneration.

Leafy green vegetables

Green vegetables are beneficial for your overall health and include your ocular health as well. So, if you don’t like spinach, kale, broccoli, cabbage, peas or collard greens, you’re depriving your eyes of some crucial nutrients.

These vegetables contain antioxidants that support the health of your macula – the part of the eye that blocks harmful lights. Lutein helps in filtering out blue light and prevent vision damage from screen time.

If you want healthy eyes, it’s better to keep screen time to a minimum. And even when you’re using screens, make sure you’re using blue light glasses to lower the effect of blue light on your eyes.


You must have heard this since your childhood. Your parents must have told you to eat your carrots as they give you healthy eyes. Well, your parents weren’t lying to you.

Carrots contain high amounts of beta-carotene which converts into vitamin A and aids healthy vision and eye functions.

Vitamin A helps in producing rod and cone cells that improve your colour vision and low light vision. Ocular damage by free radicals can also be prevented by beta-carotene. Thus, it also helps in fighting eye diseases such as glaucoma, macular degeneration or cataracts.

Citrus fruits

Vitamin C has vitamin ‘see’ that improves the quality of your vision. This vitamin is most commonly found in citrus fruits such as oranges or lemons. Containing high amounts of antioxidants, these fruits are also capable of fighting off free radicals and prevent premature ageing of your eyes.

Vitamin C also helps in providing structure to your cornea so you don’t develop vision problems from eye abnormalities such as astigmatism.

Nuts and seeds

Whether you’re a fan of almonds or pistachios, the munchy nuts and seeds are good for your vision. Where the omega-3 fatty acids help you with dry eyes, these nuts also contain vitamin E which is good for your overall eye health.

Chia seeds are rich in calcium which strengthen your ocular muscles so your eyes don’t get tired easily. Many eye and vision supplements contain high levels of vitamin E as it has so many benefits to your vision.

You don’t need big changes in your lifestyle or spend a huge sum of money to procure good eye health. Just watch what you eat and bring down your screen time. If you need further consultation, get in touch with an eye doctor to discover other options apart from the ones mentioned above.


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