The 15 healthiest foods for eyesight

In order to keep your eyesight healthy into old age and not have to replace corrective glasses every year, you need to follow a balanced diet. It should include foods that naturally enhance vision.

Studies show that they keep the retina and cornea healthy. See for yourself – add them to your menu soon!


Fragrant, sweet, crunchy… As a child, parents often grate carrots, sprinkle them with sugar and offer them to their offspring. But as it turns out, the habit of eating carrots is important to maintain for life. The root vegetable is rich in antioxidants and beta-carotene, a precursor to vitamin A.

Scientists have found that eating carrots regularly improves people’s night vision and can prevent a decline in acuity.

Fatty fish

While fatty meat can be bad for your health and figure, fatty fish is very healthy. That’s because it contains a special kind of fat – Omega-3-6-9 fatty acids. These healthy fats reduce inflammation in the body and play an important role in maintaining retinal health.

Studies have shown that they prevent the progression of degenerative eye diseases.

Green spinach

Spinach is rich in vitamins A, B, C and E, as well as minerals – iron and zinc, antioxidants lutein and zeaxanthin. The latter two have high anti-inflammatory properties, so they can help prevent yellow spot degeneration and the development of cataracts. And given that spinach also contains zinc, it’s very beneficial for corneal health.

Did you know?

The main function of vitamin A is to maintain day and night vision acuity. It protects the cornea and retina and prevents vision loss due to age-related degeneration. Vitamin A also helps to reduce dry eyes caused by excessive time spent in front of a computer screen.


The bright yellow and orange color of egg yolks give the antioxidants carotenoids lutein and zeaxanthin. That’s why eggs are considered an excellent product for maintaining visual acuity.

According to experts, the best ways to eat an egg are to boil it, make poached or soft-boiled eggs. They also recommend eating two eggs daily.


Some thinners refuse to eat nuts because they contain fat and are very caloric. But that’s exactly what makes them a healthy food. Nuts are abundant in healthy fats and vitamin E, which makes them prevent cataracts.

Nuts should become part of your daily diet. They can be added to smoothies, desserts and porridge, or taken with you for snacks.

Milk products

Natural dairy products are beneficial not only for the health of bones, nails and teeth. It should be regularly consumed and to preserve visual acuity. In addition to calcium and phosphorus, dairy products are rich in zinc, vitamins A and D. Vitamin A protects the cornea, vitamin D reduces eye sensitivity to light, and zinc helps prevent the development of cataracts, and improves night vision.

The best varieties of dairy products are free of topping, vegetable fats and other additives.

Did you know?

Vitamin D deficiency can cause burning sensations, redness and eye fatigue. And supplements with this substance can help reduce blurred vision. Plus, vitamin D works as an antioxidant.


Like spinach, kale is high in vitamins, minerals, fiber and the antioxidant lutein. Lutein repels free radical attacks and helps prevent oxidative stress and protects the eyes from developing macular degeneration and cataracts. Scientists have estimated that 100 grams of cabbage contains an average of 11 mg of lutein.

Cabbage can be put not only in borscht or stew, but also added to soups, salads, prepare on its basis smoothies.

Oatmeal, brown rice, and quinoa

Whole grains are valuable sources of fiber, vitamins and minerals. They contain zinc and vitamin E, which are good for visual health and help protect your eyes from free radical damage and inflammation.

To improve your vision, you should cook whole grains like oatmeal, quinoa, wheat, lentils, brown rice and other kinds more often.


Oranges, kiwis, lemons, tangerines and other varieties of citrus contain vitamin C, an antioxidant that helps the body fight free radicals, thereby protecting the organs of vision from damage. Vitamin C also stimulates the blood vessels so that the organs of vision are well supplied with blood and work productively.

Citrus should be included in your daily menu year-round.

A side note

Vitamin C is essential for the formation of collagen, which is found in the cornea. It reduces the risk of cataracts and is very important in the recovery period after eye surgery.


Oysters were once the food of the poor, but today they are considered a real delicacy. They are rich in zinc and Omega-3 fatty acids, which can help prevent the onset of age-related macular degeneration. And if consumed regularly, they can help maintain visual acuity and good visibility in the dark voxbliss.

Sunflower seeds

In the list of healthy foods could not not be on the list of seeds, especially, such an available and useful as sunflower seeds. They are high in protein, healthy fats and vitamin E. These nutrients reduce inflammation in the body and are very beneficial for retinal and corneal health stylesrant.

Sunflower seeds can be added to cereals, salads and smoothies, and taken with you for snacks tvboxbee.


All varieties of legumes – beans, peas, chickpeas, lentils and other options – contain zinc and bioflavonoids. These nutrients protect the retina and reduce the chance of cataracts therightmessages.

Experts advise including at least one type of legume in your diet every day to ensure that your vision health and acuity never fail allworldday.


This popular vegetable contains a full range of amino acids, and in addition, a powerful antioxidant called anthocyanin. It has been found to strengthen the central nervous system and prevent the development of eye diseases. More info

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