Top 10 Foods to Improve Your Eyesight Naturally

Top 10 Foods to Improve Your Eyesight Naturally

Top 10 Foods to improve your Eyesight

If you are one of those trying to find ways to improve your vision naturally, this is certainly a worthy endeavour. We all know that our vision decreases with age, but did you know that you can slow this decline by making some right food choices? Research has shown that serious eye problems such as glaucoma, macular degeneration and cataracts can be prevented or at least slowed down with some simple dietary editions. Here are some of the foods to choose if you are trying to give your vision a boost.

Top Foods To Improve Eyesight Naturally


Green leafy vegetables like Spinach, broccoli and kale are rich in carotenoids, especially lutein. Lutein protects the eye from blue light and sun damage by forming pigments in the macula. A study in the American Journal of Clinical Nutrition found that eating a teaspoon of green leafy veggies with a small amount of fat raised blood lutein levels by nearly 90 percent.

Carrots & Sweet Potatoes

Carrots, Sweet Potatoes - Foods to improve your Eyesight

Carrot is the most common food that is associated with improved eyesight. It is definitely true that eating carrots can help you see in the dark. Carrots and sweet potatoes are well known sources of beta carotene which the body changes to vitamin A. Vitamin A protects the eyes by absorbing the light energy that passes through the eye. With increased levels of vitamin A, your eyes can absorb more energy and become more sensitive in dim light helping you see more effectively.


Coldwater fishes(sardines, cod, mackerel, tuna) are the best source of Omega 3 fatty acids that specifically helps ease dry eyes. Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma. So, you are best advised to include fish as part of your diet at least twice a week for the sake of your eyes and ofcourse for your overall health as well.


Eggs - Food to improve your Eyesight

Eggs are rich in cysteine and sulphur, two components of glutathione, a protein that acts as an antioxidant for the lens of the eye. This explains why sulphur-containing compounds have been found to prevent cataract formation. Egg yolks also contain lutein that helps reduce the risk of developing age-related macular degeneration.

Garlic And Onions

Garlic and Onions are rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye, and the whole body.


Blueberries - Food to improve your Eyesight

Blueberries are rich in anthocyanins and eye-nourishing phytonutrients which have been shown to improve night vision. Eating blueberries have also been associated with the reduction of eye fatigue.

Dark Chocolate

Not many are aware that dark chocolate can improve vision. Dark Chocolate contains flavonoids that help protect blood vessels in your eyes.


Wine - Food to improve your Eyesight

Similar to dark chocolate, wine, especially red wine, contains flavonoids that protect the blood vessels in your eyes and also improves blood circulation to your eyes. Moderation is the key to enjoying the health benefits of wine.


Provide more nutrition to your eyes with Soy. It is low in fat, rich in protein and has become a staple in vegetarian diets. Soy contains essential fatty acids, phytoestrogens, vitamin E and natural anti-inflammatory agents that are beneficial to your eyes.

Extra Virgin Olive Oil

The polyphenols in olive oil can slow down the effects of aging on your eyes and the high level of antioxidants in the oil make it a great choice for eye health.

Don't wait till it's too late, take advantage of this list of foods to improve your eyesight naturally.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad