Eat Your Way to Good Vision

By Angela Bekiaris

Your eyes need TLC.

We all spend time taking care of our bodies, but have you ever really thought about eye health? Maybe you should. By learning and doing what’s necessary to achieve and maintain eye health, you won’t have to worry about problems later in life. For starters, here are 12 foods to help improve your eyes.


Eye Health


  • Fish — many fish are rich sources of omega-3 fatty acids. Eating them higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include tuna, salmon, trout, mackerel, sardines, anchovies and herring.
  • Nuts and legumes — they’re also rich in omega-3 fatty acids. Nuts also contain a high levels of vitamin E, which can protect the eye from age-related damage.
  • Seeds — also high in omega-3s and are a rich source of vitamin E, it’s the to start enjoying chia seeds, flax seeds and hemp seeds, say medical experts.
  • Citrus fruits — they’re rich in vitamin C, which just like vitamin E, is an antioxidant recommended to fight age-related eye damage. Vitamin C-rich citrus fruits include lemons, oranges and grapefruits.

Eye health

  • Leafy green vegetables — these are not only rich in lutein and zeaxanthin but are also a good source of vitamin C. Spinach and kale fall under this category.
  • Carrots — we’ve been told about carrots and eye health for years and it’s because they’re rich in both Vitamin A and beta carotene.
  • Sweet potatoes — like carrots, they’re also rich in beta carotene, and are a good source of the antioxidant vitamin E.
  • Beef — it’s rich in zinc, which has, according to studies, been linked to a better long-term eye health.

Eye Health

  • Eggs — experts explain that eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
  • Water — just like your body needs fluid to stay hydrated, so do your eyes. Drinking plenty of water will prevent dehydration, which can lead to dry eyes.
  • Red peppers — this vegetable gives you the most vitamin C per calorie, and has been known to lower the risk of getting cataracts.
  • Squash — it’s rich in vitamin C and zinc.