20 Best Super Foods to Improve Your Eyesight

Eyes are a blessing of God and eyesight is one of the most fundamental of the five senses. Our eyes work tirelessly all day and constantly get exposed to television, mobile phone, computer, books, newspapers, and what not.Because of this constant exposure, many people today suffer from a number of eye problems such as bad eyesight, distorted vision, nearsightedness, farsightedness, cataract, etc. Some even develop these problems at a very early age.

When people suffer from eye-related problems, their normal functioning is hindered to a great extent, and they end up wearing glasses or contact lenses for the rest of their lives.

Although modern science have discovered a number of ophthalmic procedures to correct our vision, we need to maintain and take proper and good care of our eyesight, and this can be done by consuming the right diet.

Proper nutrition plays a vital role in keeping your eyes healthy. A proper diet routine can help prevent a number of eye diseases and vision problems to a significant extent. The overall health of our eyes and sight depends on various nutrients like vitamins A and C, omega 3 fatty acids, carotenoids, bioflavonoids, antioxidants and minerals. Including these eye benefiting nutrients in your diet will not only improve eyesight but will also help you to stay healthy.

There are some wonderful super foods that contain the essential nutrients for healthy eyesight.Consuming these foods will keep your eyes functioning properly for a longer time period.

“If you wish to have better eyesight or if your vision is falling rapidly, then consume these amazing super foods to improve your eye health.”

20. Carrots

CarrottsWe’ve all known for a long time that carrots are extremely beneficial for the eyes. The reason for this is carrots contain beta carotene, which acts as a precursor to vitamin A and helps avoid night blindness. It also helps protect and maintain a healthy, clear cornea. Carrots also contain lutein, which helps in protecting the cells in our eyes. They are also rich in potassium and fiber. So if you’r wondering how to improve eyesight significantly, make sure to eat carrots regularly.

19. Almonds

AlmondsAnother great super food to improve eyesight is almonds. Almonds are a great source of vitamin E and copper which promote healthy vision and protects the retina. Almond oil is often used in skin, hair and eye care products. Soak 4-5 almonds overnight in water and take them every morning before breakfast.

18. Spinach

Spinach Leafy green vegetables such as spinach, broccoli, raw kale and others play an important role in improving eyesight. They contain nutrients that act as a sunscreen for your eyes. Here you’ll learn how to improve your eyesight by including spinach in your regular diet.

You should consume spinach to keep your eyes healthy. Spinach is rich in nutrients such as vitamin A, lutein and zeaxanthin which are extremely good for your eyes. Vitamin A protects the cornea; lutein safeguards the eyes from ultra-violet rays of the sun, and zeaxanthin is a chemical compound that is helpful in visual development. Drink a glass of fresh spinach juice early in the morning in empty stomach to get maximum results. You can also consume spinach in cooked and boiled form, and also in salad or sautéed.

17. Broccoli

broccoliAmong all other leafy greens, broccoli contains many nutrients that promote eye health. It is rich in vitamin B2, vitamin A, lutein and zeaxanthin. A deficiency of vitamin B2 can cause blurred vision, ocular fatigue and inflammation. This vitamin helps in preventing cataract or delays its progress in old aged people. All these nutrients are present in the broccoli flower heads as well as in the leaves and stalks of broccoli. It is advised to eat broccoli in raw form rather than cooked to get maximum nutritional benefits.

16. Raw kale

raw-kaleRaw kale is another leafy vegetable that is an excellent source of vitamin C, copper and beta-carotene. It contains nutrients such as lutein and zeaxanthin which greatly protect the eyes against any damage or loss of vision and reduces the risk of macular degeneration and cataract.

15. Salmon/Oily Fish

oily+fishSalmon and other oily fish such as sardines, herring, tuna or mackerel are all rich in omega-3 fatty acids and vitamin D which protect the small blood vessels in the eyes. These nutrients are essential for optimal eye health.They help protect the retina from being damaged and avoid blindness. Omega-3 fatty acids help in maintaining the moisture content in the eyes and eliminate dry eyes.You should take 2-3 servings of salmon every week for best results if you want to know how to improve eyesight easily.

14. Sweet Potato

oily+fishRich in vitamin A, sweet potatoes are a great root vegetable for the eyes. Vitamin A is an essential nutrient for the eyes since it improves vision and reduces the risk of glaucoma, macular degeneration and cataract. It also protects the eyes from different viral infections. Sweet potatoes are also rich in fiber, potassium and beta carotene and can be cooked in many different ways such as boiled, baked, fried or grilled.

13. Eggs

eggsEggs are a great source of lutein and zeaxanthin which reduces the risk of macular degeneration and helps protect the eyesight. Experts suggest that eating an egg daily is the same as taking a multi-vitamin pill in a day. Make sure to use this simple and effective egg remedy in your diet, if you’re wondering how to improve your eyesight.

12. Blueberries

BlueberriesFruits such as berries help one enjoy better vision. Blueberries contain collagen-stabilizing, antioxidant and anti-inflammatory properties which support in healthy functioning of the eyes. They also have vasoprotective and rhodopsin properties that help in better cellular regeneration. All these benefits make blueberries one of the most important foods especially if you want to know how to improve eyesight using foods. Besides blueberries, other berries that are good for eyes include blackberries, mulberries, bilberries, and cranberries.

11. Strawberries

staberiesStrawberries contain several nutrients that help promote good eye health. They contain an ample amount of vitamin C which is required to maintain healthy eyes and reduce inflammation. Strawberries also contain various antioxidants that help defend against eye problems such as dryness, vision problems and macular degeneration.Take 3 or more servings of strawberries daily to eliminate eye problems.

10. Avocado

AvocadoYou can eat avocados in raw form or add it to salads, sandwiches or soups. Avocado contains vitamin B6, C and E which are necessary for good and healthy eyesight. This fruit also reduces the stress and damage that leads to poor eyesight and helps prevent all kinds of eye-related issues. In super foods, this food is really important if you want to know how to improve your eyesight.

Quick link = Benefits of avocado

9. Walnuts

walnutsMake a routine to eat a handful of walnuts daily as it greatly affects your eye-health and protects your eyes from all kinds of sight problems. Walnuts contain a significant amount of omega-3 fatty acids, vitamin E, zinc and different antioxidants that combat inflammation and play an important role in maintaining the overall health of your eyes.

8. Legumes

legumesLegumes include kidney beans, black-eyed peas, chickpeas, dried beans and lentils. All these legumes contain valuable nutrients such as zinc, which help prevent loss of sight and cataract formation. You can enjoy these legumes in salads and stews. These foods are one of the simplest ways to learn how to improve eyesight effectively.

7. Peppers

peppersAll kinds of peppers are essential for your eyes. You should routinely eat different kinds of peppers including green, black, red, orange, yellow and even brown and purple.Peppers are the greatest source of vitamin A and C. They also contain vitamin B6, beta-carotene, lutein, zeaxanthin, and lycopene. All these nutrients help ensure healthy and improved eyesight. Peppers can be stir-fried, steamed, baked or grilled, or you can even eat them in raw form in salads.

6. Dark Chocolate

dark choclateYou mustn’t have known that dark chocolate also contributes in maintaining the health of your eyes. Dark chocolate consists of antioxidants such as flavonols that enhances the flow of blood to the retina. This allows the eyes to see even under low light. This delicious food is one of the best way to learn how to improve your eyesight.

5. Tea And Coffee

tea n coffeResearch has shown that consuming tea and coffee can help prevent cataracts, macular degeneration and dry eyes. It also hinders the growth of new blood vessels in the back of the eyes which can cause loss of vision. Thus one should intake caffeine daily but keep track of their intake since there might be some side effects as well.

4. Chia Seeds

Chia-seedsChia seeds contain the natural plant-based compounds known as phenolic acids. These acids act as strong antioxidants that help balance the damaging effects caused by free radicals in the human body. Regularly consuming chia seeds reduce the risk of oxidative damage of the lens and the retina. Chia seeds also contain huge amounts of fatty acids that promote overall health of the eyes. So chia seeds is one of the best foods to learn about especially if you’re looking for the answer of “how to improve eyesight” effectively.

Quick link = Benefits of chia seeds

3. Soy

SoyAccording to a new research, soy milk and soy sauce have been found to be rich in isoflavones – chemical compounds that have strong antioxidant properties to guard against the formation of cataract. These compounds also help build-up moisture in the eyes that has been reduced by dry eye disease.

2. Papaya

PapayaPapaya is another fruit that is good for your eyes and overall health too. Papaya contains high levels of lutein and zeaxanthin which provide protection to your eyes against ultra-violet and high energy blue light that can cause severe damage to the retina.A good intake of these two phytonutrients reduces the risk of macular degeneration, glaucoma, cataract, and many other chronic eye syndromes.

1. Dried Apricots

dried apricotApricots are rich in vitamins, antioxidants, fiber and carotenoids. These nutrients help protect the eyes and heart to a great extent and combat many eye-related diseases such as blindness, cataract and glaucoma. Apricots protect your eyesight in a much better way than carrots do, so consume a few apricots on a daily basis. Apricots are also one of the most delicious ways to learn how to improve your eyesight significantly

To sum up, all the superfoods mentioned above greatly support your overall eye health. Therefore, try to incorporate more of these foods into your healthy diet planand give your eyes all the nutrition they need to work healthily. Say yes to healthy eyes!

Besides consuming these 20 superfoods, your eyes need diligent care. Given below are some do’s and don’ts that will help you in taking more conscious care of your eyes:


  • Wash your eyes daily when you get up in the morning.
  • Always wear sunglasses when going out in the sun.
  • If you work all day sitting in front of the computer screen, then rest your eyes for a while after every 30 minutes. This will make your eyes feel rested and fresh.
  • Get eight hours of sleep.
  • Go for an eye checkup every year.


  • Avoid reading in the dark as it may harm your eyesight.
  • Don’t stare at the TV or computer screen for too long.
  • Never stare at the sun or other bright objects such as lights.
  • Avoid exposing your eyes to dust and smoke.

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