Foods for Eye Health and Good Vision

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Food for eyesight improvement

Superfoods Foods For Eye sight and Eye Health


Omega-3 fatty acids in tuna have proven to be great for the eyes. A 2016 meta-analysis of studies on fish consumption and age-related macular degeneration found that people who ate the most fish had the lowest risk of contracting this disease. Two-three servings per week of dark meat fish, like tuna and salmon are recommended.

Green Leafs:

Spinach and other dark leafy greens, like kale or collard greens: These foods are packed with two antioxidants: lutein and zeaxanthin that are stored in the eye’s macula. The macula helps shield the eye from damaging light. Lutein is especially good at filtering out blue light from phones and computer screens. The antioxidants, which also help, maintain rich blood flow to your eyes. Try to eat at least three servings a week.

Egg yolks:

Egg yolks: Provide the same eye-protecting antioxidants—lutein and zeaxanthin found in leafy green vegetables. The high fat content in egg yolk omelets helps you easily absorb all the antioxidants. One study found that eating just one egg a day for five weeks increased lutein levels by 26 percent and zeaxanthin levels by 38 percent. Also, egg yolks are rich in vitamin D that helps protect against macular degeneration.


: Packed with vitamin C and other antioxidants, they help prevent free-radical damage and may reduce your risk of cataracts and macular degeneration. Oranges also help build collagen, which provides structure for your cornea. Strawberries, red bell peppers and all citrus fruits have ample doses of vitamin C.

Hot tea:

According to a British Journal of Ophthalmology study of 1,600 adults, people who drink hot tea every day are 74 percent less likely to develop glaucoma than those that don’t. The study isn’t conclusive but brewed tea is a good source of disease-fighting antioxidants.


Rich source of beta-carotene, an antioxidant carotenoid that your body converts to vitamin A, which is essential for good vision. Vitamin A helps with the production of both rod and cone cells that help you see in low light conditions and to see colors. Beta-carotene also helps fend off disease that causing free radical damage. Eating high amounts can lower your risk for diseases like macular degeneration, cataracts and glaucoma. Yellow, orange and red fruits, sweet potatoes, cantaloupes, kale and broccoli also offer good sources of beta-carotene.


Rich in anthocyanins, potent antioxidants that easily cross the blood-retina barrier to provide extra vision protection, such as the damage from UV light exposure. They also improve vision in people with normal tension glaucoma that damages the optic nerve. Blackberries, currants and red grapes can offer anthocyanins as well.

Dark chocolate:

Flavonoids found in dark chocolate may help improve vision in people with glaucoma as well as reduce your risk for macular degeneration.