Some Foods That Improve The Visual Health Of Your Eyes
Reading Time: 6 minutes

To perceive the world in colors, shapes, and movement is one more gift we take for granted. Until the day when one's vision begins to cloud over, when one begins to lose clarity, or disappears altogether, it must be a horrible sensation since we are fully accustomed to having this sense ... and therefore it is devastating when we misses.

Eye health is extremely important for good eyesight and most everyday tasks. But the development of cataracts, macular degeneration, dry eyes, or any other eye problem is not inevitable. Poor diet and the option to lead a disordered lifestyle contribute to the rapid increase of diseases of adulthood, loss of sight is one of them.

Did you know that over 60% of eye problems are associated with poor nutrition?

It is well known that good nutrition helps improve a person's health and provides all the nutrients necessary for his body to perform its functions effectively.

Food is a factor that influences almost every aspect of our daily life and sight is one of them. It is very important to take a balanced diet to keep our health 100% healthy. By adopting a healthy diet and eating a lot of nutrient-rich foods, it is possible to cure the eyes. In fact, some of the most beneficial foods for visual health contain a lot of enzymes, minerals and nutrients, and are nature's perfect offerings that can help you regenerate body tulle and heal your eyes.

It is important to remove processed, refined and chemically treated foods from your diet, consuming more of these foods will probably not help you achieve better eye health!

First, discover which vitamins improve eyesight and their sources in our daily habit.

Vitamin A

Sources of vitamin A: yellow and orange vegetables such as carrots and sweet potatoes, asparagus, spinach, pumpkin, kale, mango, and apricot

Diseases of the eyes that relieves: macular degeneration, glaucoma, cataracts, dry eyes

Vitamin B2 (Riboflavin)

Sources of Vitamin B2: Brewer's yeast, grains, wheat germ, whole grains, almonds

Diseases of the eyes that relieves: macular degeneration, glaucoma, cataracts, dry eyes

Folic acid

Folic acid sources: green leafy vegetables and broccoli

Diseases of the eyes that relieves: cataracts

Vitamin B6 (Pyridoxine)

Sources of vitamin B6: avocado, banana, brewer's yeast, carrot, brown rice, wheat germ, sunflower seeds

Eye Diseases That Relieve: Dry Eyes

Vitamin B12 (cobalamin)

Vitamin B12 sources: eggs, sardines, clams, mackerel

Illnesses of the eyes that relieves: glaucoma, problems of the optical nerve

Vitamin C (ascorbic acid)

Vitamin C sources: broccoli, green cabbage, pepper, red pepper, kale, brussels sprouts, cauliflower, mandarins, kiwis, oranges, lemons, papayas

Diseases of the eyes that relieves: macular degeneration, glaucoma, cataracts, dry eyes

I propose you a list of essential foods that you cannot miss in your daily life.

Carrots highlighting health

Carrot is always been the excellent vegetable in terms of visual health. That you probably do not know the range of benefits it has. It is composed of beta-carotenes, a carotenoid (which give it its orange color) pigment that our body transforms into Vitamin A. Act as protectors of our health reducing the risk of the appearance of cataracts and protecting our retina. Also, prevent cancer, and reduce the risk of developing cardiovascular disease. In cases of loss of visual acuity and for people who have difficulty in night vision or in low light it is recommended to intake carrots on a regular basis. The lack of Vitamin A in our diet can lead to dry eyes, corneal ulcers, decreased vision and even blindness. Yes, a tip, the more orange the carrot, the better. Other good sources of carotenoids include green leafy vegetables and fruits that are orange, yellow or red. 

Dark chocolate

In addition to being terrific, dark chocolate contains flavonoids that keep the cornea and crystalline strong. Helps lower blood pressure in hypertensive people, an effect with a great benefit in patients with glaucoma. Also, help to protect and improve the flow of blood vessels.

Green leafy vegetables

Green leafy vegetables such as green cabbage, spinach, wild cabbage And green lettuce prevent eye diseases such as macular degeneration (a condition that gradually damages the retina resulting in a gradual loss of sight). Therefore, that should be on your daily menu. Two important nutrients contains lutein and zeaxanthin (a yellow pigment that protects the macula from sun damage and blue light). That have antioxidant functions that help to prevent cell damage present in the back of our eyes. So, it is important to keep it well nourished. Avoid steaming these foods as lutein loss due to cooking/temperature.


Popeye brought them! Well- known vegetables that help to promote healthy vision and prevent other eye diseases. This vegetable is rich in carotenoids and helps you prevent cancer. Spinach is a great resource of lutein.


It is the world's highest source of Omega-3 fatty acids; purslane own a wealth of essential health benefits to support clear vision. It contains of carotenoids, vitamin C, vitamin E, and many antioxidants (including the enzyme glutathione), which are all necessary to keep eyes healthy.


As it contains essential fatty acids, phytoestrogens, vitamin E and natural anti-inflammatory agents. Soy has become a key ingredient in vegetarian diets since it is extremely nutritious.


This fruit contains anthocyanin compounds, which improve night vision and increase visual ability. A cup full of blueberries can enhance the adaptation to the dark in just 30 minutes. Study revealed in Italy that a mixture of these compounds called anthyocyanides, along with vitamin E, stopped the progression of cataract formation in more than 95% who were experiencing a progression in the early stage of this disease. Nevertheless, the secrets of this fruit are not only discover now. British pilots during World War I knew they were incredibly beneficial to the eyes, and consumed blueberries before flying. Tasty fruits that have similar compounds to improve vision include blueberry, blackberry, grape, raspberry and cherry.


Fruits and vegetables contain vitamins A, C and E, and beta-carotene. Orange juice is the breakfast of champions par excellence. Yellow and orange vegetables (carrots, squash, etc.) are good for vision. That juice that gives our body countless vitamins in a single glass. In addition to keeping us healthy and strong. Helps to preserve healthy eye blood vessels, reduces the risk of cataracts, helps decrease the loss of visual acuity and Macular degeneration. As advice, better eat the whole piece of fruit than in juice, as it loses vitamins.


This seed from the Andes has revolutionized our kitchens here and now. A flowering plant, mostly known as Chenopodium quinoa. Her multiple benefits have become her biggest right and there is no foodie that claims that she does. The diet with low glycemic index helps reduce the risk of macular degeneration, so it is preferable to consume whole grains like quinoa other than refined carbohydrates, such as products made with white flour.


The egg is an excellent source of nutrients for the human organism. Eggs are rich in cysteine, sulfur lecithin, amino acids and lutein. Its chemical composition contributes vitamin A, zinc, lutein, lecithin, vitamin B12, vitamin D and cysteine, all the components that help to bring good visual health. They prevent the appearance of deficiencies in our eyes like cataracts, in addition to being high in zinc & sulfur, which reduces the symptoms of dryness and decreases the risk of having glaucoma.

Garlic & Onions

Being a superb source of quercetin, research shows the prevention of cataracts in diabetics. Taking onions are a very beneficial to cure the eyes. These foods are rich in sulfur that necessary to produce glutathione. An important antioxidant for the health of the eyes and the body in general. However, since most of the quercetin is in the skin or peel, it may be a good choice to cook this part of the onion when you are preparing your meals.


This anti-inflammatory root contains a lot of carotenoids and vitamin C, vitamin E and antioxidants.

Brazil Nuts and seeds

Brazil nuts are rich in vitamin E and selenium; Both nutrients that help prevent and inhibit cataracts. Seeds like flaxseed are rich in Omega 3 fatty acids, which help lower cholesterol and stabilize cell membranes.


Vitamin E from peanuts with omega-3, are very important for visual health. The low levels of this fatty acid can cause strong damage to the blood vessels that end up causing blindness. Prevents damage to blood vessels and vitamin E delays the onset of cataracts and macular degeneration.


This compound is found in the lens of the eye in high concentrations. Where it plays an important role to keep it healthy. The antioxidant function of glutathione, maintains the structure of the lens proteins, plays a role in various enzymatic systems, and also forms part of the transport of amino acids and minerals.

Cold-water fish

Cold-water fish are an excellent source of DHA. Such as sardines, cod, mackerel and tuna, which provides structural support to cell membranes and improves the condition of dry eyes, treatment of macular degeneration and preservation of sight.


The wine has a cardio-protective effect and improves vision. Of course, it is recommended to drink it in moderation.

Virgin olive oil

It is a monounsaturated oil, much healthier than butter and margarine.

Today’s lifestyles are creating a lack of this essential compound. Diverging from natural law; Balanced eating, eating unprocessed foods, getting plenty of rest, being outdoors, and enjoying your life, sometimes also result in health problems. Fortunately, nature offers many beneficial foods (and opportunities) to remedy illness and heal.

It is easy to get more: This potent compound is found in abundance in raw fruits and vegetables; therefore, eating more of this type of food will help you restore it.

A diet that includes all of these foods will help you maintain a healthy eye for longer. Best of all, it not only looks after you, but also protects your skin, hair, nails and helps you carry a healthy weight. If they are not part of your diet yet, what are you waiting for?

If you are looking to improve your eyesight, to protect your health in the future, take action today by having other dietary options and leading a more conscious lifestyle.

Resources you might visit too:

How To Choose Eye And Vision Supplements
Good Foods for Eye Health
Four Fantastic Foods to Keep Your Eyes Healthy
Top foods to help protect your vision
Look to Fruits and Vegetables for Good Eye Health
Diet & Nutrition
How to Keep Your Eyes Healthy
Beyond Carrots — 9 Foods for Better Vision
Nutrition - Eye Food Info

Leave a Comment