7 Everyday Foods You Should Eat In Order To Improve Your Eyesight

Submitted by on Oct 11, 2017
Ileana is a writer on the Original Content team. She lives in Brooklyn, NY.

Which Foods Can Boost Your Eye Health?

eyesight foods

Laura Caseley for LittleThings

Most people know that carrots can help with eyesight, but there are actually a ton of other foods that can improve your vision.

Carrots, which support eye health with their beta-carotene, aren’t the only snacks you should munch on when you want to be able to see.

Find out more about which foods can improve your eye health below!

Food #1: Leafy Greens

leafy greens

Laura Caseley for LittleThings

Leafy greens are good for your health in just about every way, and eye health is no exception.

Health reports that the antioxidants found in leafy green vegetables — zeaxanthin and lutein — can lower the risk of cataracts and macular degeneration.

Food #2: Citrus Fruits And Berries

citrus fruits berries

Laura Caseley for LittleThings

Berries and citrus fruits are chock-full of vitamin C.

In addition to supporting your immune system, vitamin C has also been shown to reduce the risk of cataracts and macular degeneration.


Food #3: Fatty Fish

fatty fish

Laura Caseley for LittleThings

All About Vision explains that fatty fish, like salmon, sardines, mackerel, and tuna, are rich in omega-3 fatty acids, which can help protect against cataracts and macular degenerations.

One particular fatty acid from fish, DHA, is found in the retina. When you have low levels of DHA, it can lead to dry eye syndrome.

Food #4: Eggs

eyesight eggs

Laura Caseley for LittleThings

Eggs aren’t just a great source of protein, they’re also great for your eyes.

They contain vitamin A, which helps protect against dry eyes and night blindness.

Like other eye-healthy foods, they also contain the antioxidant lutein.

Food #5: Almonds

eyesight almonds

Laura Caseley for LittleThings

Nuts like almonds, walnuts, and pistachios are full of omega-3 fatty acids and vitamin E.

According to the American Optometric Association, vitamin E can protect eye cells from damage.

Food #6: Legumes

legumes beans lentils

Laura Caseley for LittleThings

Legumes like beans and lentils provide zinc and bioflavonoids to the body.

These can help lower the risk of cataracts and macular degeneration and protect the retina, explains All About Vision.

Food #7: Oysters And Liver

oysters liver

Laura Caseley for LittleThings

Zinc, as we already established, can slow the progression of macular degeneration. You can also find high amounts of zinc in liver and oysters.

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