Eye Health Nutrition: 7 Foods You Should Eat for Better Eyesight

25th Sep 2023

Have you ever wondered how some people maintain crystal-clear vision throughout their lives?

The secret might be simpler than you think, and it starts with what’s on your plate.

When it comes to taking care of your eyes, the saying “You are what you eat” is more than just food for thought but a reminder that our food choices greatly impact our eye health.

In this article, we’ll explore nutritious foods for eye health and vision. 

1. Carrots

We’ve all heard that carrots are good for vision (not just for bunnies), and that is because they’re loaded with beta-carotene, which we convert into vitamin A, an essential nutrient for our eyesight.

But what is the best way to consume them to reap the health benefits?

A study featured in the Journal of Agricultural and Food Chemistry shows that boiling carrots can significantly increase the concentration of carotenoids by up to 14%.

This suggests that cooked carrots may offer greater nutritional benefits than raw ones, as your body can better absorb the nutrients.

2. Blueberries

Known as “super fruit”, blueberries are rich in antioxidants and anti-inflammatory agents that can help combat the formation of free radicals. They can help prevent serious eye diseases such as cataracts and glaucoma, which can occur at any age.

Zinc is also found in blueberries, which plays a vital role in maintaining the retina's health and may reduce the risk of macular degeneration - an age-related condition.

You can eat them as they are, blend them into a smoothie, or add them to your breakfast bowl to your liking.

3. Kale and Spinach

Many people ask, “How can I improve my eyesight in 7 days?” The consistent consumption of leafy greens such as kale and spinach is key to improving eye health over time, but not in just 7 days.

These nutrient-dense leafy green vegetables contain high levels of lutein, zeaxanthin and vitamin C that could protect your eyes from UV light, maintain good retinal health and prevent fatty deposits from clogging your arteries.

Fresh salads or green smoothies, anyone?

4. Eggs

Eggs, especially the yolk, contact vital nutrients like Zinc and Vitamin A, which can boost your eye health and reduce the risk of age-related macular degeneration and cataracts, two of the leading causes of blindness in older adults.

The best and healthiest way to eat eggs is by cooking them on shorter and lower heat to minimise cholesterol oxidation and preserve the nutrients.

Poached and boiled eggs are great options for maintaining a healthy diet, as they do not add extra calories.

5. Fish

Omega-3 fatty acids in fish like salmon, sardines, and mackerel combat dry eyes and other eye-related issues. These fatty acids are not just beneficial for the eyes but also for heart and brain health.

Fatty fish is also one of the few dietary sources of vitamin D. While vitamin D is more commonly associated with bone health, some evidence suggests that it may also play a role in eye health.

Whether canned fish or fresh fish, you get the same nutritional benefits as they both have comparable levels of Omega-3 fatty acids and important nutrients, according to the US Department of Agriculture.

Fish can be enjoyed in healthy ways, such as poaching, baking, grilling and steaming. Or you can make it easy, like having tuna on crackers.

6. Almonds

Rich in vitamin E, almonds can slow macular degeneration. Just a handful daily can make a difference. While almonds do not contain as much vitamin C as some other fruits and vegetables, they still provide a small amount of this antioxidant.

The Dietary Guidelines for Americans suggest eating 1 ounce of almonds, approximately 23 nuts per day. A handful of almonds makes for a quick midday snack if you prefer a simpler way.

Go nuts for your eyes!

7. Oranges and Kiwifruit

Fruits are a must-have for improved vision. These tropical fruits are packed with vitamin C oranges, and our native kiwifruit aids in maintaining healthy blood vessels in the eyes, making sure they function properly.

So, next time you're looking for food for your eyes, these two should be on top of your list.

Avoiding the Bad to Preserve the Good

Certain foods can be harmful to your eye health. Highly processed items laden with sugar, sodium and unhealthy fats should be consumed in moderation.

Beverages like soda, which offer no essential nutrients and have excessive sugar, can increase the risk of conditions detrimental to eyesight, such as diabetes.

Incorporating Superfoods for Eyesight in Your Daily Diet

Here’s a simple and easy routine:

  • Morning smoothie with spinach, blueberries, and kiwifruit.
  • Opt for a lunch salad with kale, eggs, and a sprinkle of almonds (no more than 23 almonds)
  • Dinner with fish and poached egg twice a week.
  • Carrot sticks (boiled) as a healthy snack.

Improve your eyesight with Contact Lenses

While maintaining a healthy diet is crucial for your eye health, it’s also essential to consider vision-correct methods when needed.

Contact lenses can provide clear and comfortable vision. You can explore various contact lens options and order them conveniently online at Lenses Online.

We offer a variety of contact lenses to suit your needs, whether for daily wear or extended wear.

Final thoughts

Navigating the food world can be daunting, but your eyes are worth it. Every meal is an opportunity to nourish them.

However, as with any food, moderation is important, and it’s always a good idea to consider overall dietary patterns and lifestyle factors when considering nutrition and health.