16 Foods that Improve Eye Health

a boy wearing glasses

Are There Foods for Eye Health?

Can we underestimate the importance of the eyes? I don`t think so. If they are as important as we believe, then shouldn`t we take better care of them? Absolutely, we should. Already, there are a number of debilitating factors that the eyes have to deal with ― age, genetics, electronics, and others ― so it`s just fair that we eat healthy foods that can improve the eyesight. Some of these foods prevent photodamage and keep the cornea and retina healthy. What foods are these? Let`s get talking?

16 Foods that Improve Eye Health


These wholesome vegetables are versatile and add some taste and color to meals. They`re loaded with beta-carotene, hence they treat night vision and prevent the deterioration of eyesight. Carrots also prevent oxidative damage and inflammation which are major causes of eye defects.
There are lots of recipes for carrot soup ― you may make some carrot soup, or just eat raw carrots What about your salads? You may add some carrots to them too. Note, however, that if you eat carrots, you should drink lots of water. Also, try not to overeat carrots because vitamin A in high doses can be toxic.


Spinach is rich in vitamins A, B, and C, E, and minerals like zinc and iron, and phytonutrients like zeaxanthin and lutein which possess anti-inflammatory properties. People who consume adequate amounts of spinach reduce their risk of cataracts and macular degeneration.
Have you considered adding some spinach to your smoothie and sandwiches?


Milk and yogurt are great for eye health. They contain, vitamin A, zinc, phosphorus and calcium which protect the cornea; zinc particularly transports vitamin A from the liver to the eyes. Zinc also prevents cataract and treats night vision.


Eggs are bursting with water-soluble and fat-soluble vitamins, together with essential amino acids. The egg yolk is a rich source of zeaxanthin and lutein, which are also super beneficial.
Consume a whole egg each day to keep your eyes healthy.

Sweet Potato/Purple Sweet Potato

Sweet potato and purple sweet potato improve vision. They contain zeaxanthin and lutein which are beneficial for eye health. They also contain antioxidants that reduce inflammation and eliminate toxins. You may have your potatoes baked or boiled.

Beans and Legumes

Beans and legumes are rich sources of zinc and bioflavonoids which protect the retina and reduce the risk of cataract. You may consume some lentils, green peas, kidney beans, chickpeas, and sprouts to improve your eye health.

Whole Grains

Whole grains are a sure source of vitamins, minerals, dietary fiber, and phytonutrients. They particularly contain zinc and vitamin E which protect the eyes from inflammation and oxidative damage. Try consuming some whole lentils, oats, brown rice and quinoa to boost eye health.


A variety of nutsNuts are a rich source of vitamin E and healthy fats which reduce inflammation and prevent age-related cataract formation. Try snacking on some nuts regularly to improve your vision.

Red Bell Pepper

Red bell pepper is rich in vitamins A, C, and E, zeaxanthin, and lutein. These vitamins and phytonutrients protect the retina from oxidative damage and protect the eyes from macular degeneration. You may consume blanched, sautéed, or raw red bell pepper.

Citrus Fruits

The eyes have a high metabolic rate, hence they need antioxidants to eliminate toxins produced as a result of metabolic reactions. Citrus fruits such as berries, oranges, and kiwis are packed with vitamin C which is a potent immunity booster. Vitamin C prevents harmful oxygen radicals, thereby protects the eye muscles from damage. Vitamin C also improves the health of the blood vessels in the eyes.


Broccoli is loaded with health benefits. It contains vitamins A, C, and E, with lutein which makes it great for eye health. It also protects visual health by preventing oxidative damage and photodamage.

Sunflower Seeds

Sunflower seeds are packed with protein, vitamin E, and healthy fats which reduce inflammation and remove metabolic wastes from the eyes. You may add some sunflower seeds to your salads and smoothies.

Fatty Fish

Fatty fish are undeniably rich sources of omega-3 fatty acids which reduce inflammation. Low inflammation levels ensure better functioning of the brain and body, thereby strengthening your immunity. So you might just want to invest in some tuna, salmon, and mackerel for your eyes` sake. People who don`t love fish can take fish oil supplements if it`s safe for them. If you eat fatty fish, it is best to grill it because frying or poaching may reduce its food value.


Kale has got loads of vitamins, minerals, lutein, and dietary fiber. Lutein is required for the prevention of oxidative damages and protects the eyes from age-related macular degeneration and cataract. You may add some kale to soups, smoothies, salads, sandwiches, and wraps.


Beef is rich in zinc which improves eye health. Zinc delays age-related sight loss and macular degeneration.


Are surprised to see this in the list? Water too is vital to eye health. Adequate consumption of water prevents dehydration, hence reduces the symptoms of dry eyes.

Some Other Ways to Care for your Eyes

Get Adequate Rest

woman sleepingGetting enough rest is quite important, as sleep makes relaxation easier for overworked eye muscles.

Protect your Eyes from Sun Rays

Excessive exposure of the eyes to ultraviolet rays of the sun may cause severe damage. It increases the risk of macular degeneration and some other ocular conditions. You may try wearing UV protected glasses or contact lenses.

Stop Smoking

Smoking, among other side effects, causes ocular diseases. It damages the optic nerves and also causes impaired vision. For your eyes` sake, stop smoking.

Keep your Hands Clean

Keeping the hands clean is essential to maintaining eye health because touching the eyes is almost unavoidable. To avoid infecting your eyes with dirt and germs, keep your hands clean. Also, remember to wash your hands properly before changing your glasses or contact lens.
Because washing the hands all the time may not be possible, you may take a portable container of hand sanitizer around. It may not be as effective as washing your hands, however, it`ll disinfect them to a large extent.

Use Less Eye Makeup

Excessive use of eye makeups increase the risks of eye problems. This is because they contain chemicals that are detrimental to eye health. If you ever use them, remember to wash them off properly, and not leave them overnight, because that may cause bacterial buildup. You also want to make sure that the brushes you use to apply makeup are clean, so they don`t introduce germs into your eyes.

Exercise Your Eyes

There are relaxation exercises you can do for eye health. After a while of sitting before your computer, for instance, you may rub your palms together briskly to create some heat, then immediately place them over your eyes and imagine some relaxation. You should only do this if your hands are clean.

Adjust Gadget Lighting

Adjust the lighting on your gadgets. This helps protect the eyes from photodamage.

Know your Family`s Eye Health History

Genetics is a major factor when it comes to issues of eye health. Even though you can`t change it, knowing it ― early especially ― makes you proactive, hence prevents likely eye health conditions.

Now that you Know…

You`ve got the health tips, what`s left? Following them, absolutely. It may not be easy to make all these changes, however, you can, gradually. Your eye health is paramount. Safeguard it!