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Foods to improve your eyesight: Eat better for a better Vision

Many of us are under the assumption that our vision will naturally begin to fade once we grow older. A healthy mind lives in a healthy body, and so is true for the eye sights. Don’t take your eyes for granted as our vision is one of mankind’s most valued senses. You need to keep your diet healthy if you really want to maintain and improve your eyesight.

Due to the excessive use of gadgets coupled with incorrect food habits, thousands of people across the globe are suffering from eye-sight related issues as well as several age-related macular degeneration and cataracts.

However, with the right diet and adoption of a healthier lifestyle, you could reduce your eye disease risk in the future. Here are some of the top foods you should start eating now to improve eyesight and keep your eyes healthier for longer.

Green Leafy Vegetables


Spinach, broccoli and kale are few leafy green vegetables which can improve your eye-sight rapidly. These delicious green veggies are the prime source of macular pigments like zeaxanthin and lutein which are essentially carotenoids found in the eye’s lens. These plant pigments, in turn, help curtail the development and decrease the risk of macular degeneration and cataract. Similarly, Peas, Broccoli, and avocados are also good sources of this powerful antioxidant duo. Eat Green and stay away from all eye defects!

Indian Gooseberry (Amla)


No food can beat the exceptional power of Indian gooseberry to fight eye diseases. A powerhouse of nourishment, it can bring instant relief to individuals suffering from conditions like conjunctivitis and glaucoma. Supremely rich in Vitamin-C, having Amla juice with honey plays a significant role in maintaining retinal cells and also in promoting healthy capillaries.



One of the healthiest ways to start your day, Eggs poses as an effective barrier against night blindness and dry eyes. It is a rich and nutritious source of lutein, Vitamin A, and omega 3s, in addition to several other nutrients and vitamins which can help keep your eyes healthy. Furthermore, it enhances the eye functions and health, making it fitter. While other foods contribute to eye health, egg yolks were found to help the most. So, an Egg a day indeed helps keep the eye problems away.

Legumes and Corn


Lentils, kidney beans and black-eyed peas not only make a tasty combination to munch on but also are good sources of bioflavonoids and zinc. These two sources help protect the retina along with all other eye benefits while lowering the risk of developing macular degeneration and cataracts. So, they make for a good breakfast option if you care for your eyes. Similarly, corn not only makes for a delicious snack but are also are rich in zeaxanthin and lutein. Add them to casseroles, soups and chilis to get the benefits.

Sunflower seeds


Sunflower seeds are an excellent source of vitamin E, the body’s primary fat-soluble antioxidant. Their special capabilities to help fix eye defects make them a good nutritional source. You can try these seeds which have the mild nutty taste. Additionally, they are also rich in Zinc which plays a key role in keeping the retina healthy and disease-free.

Whole Grains


Whole grain foods like quinoa, brown rice, whole oats and whole-wheat bread and pasta have low glycemic Index (GI) and can reduce the ageing effects on your eyes. Furthermore, whole grains are rich in Vitamin-E, Zinc and Niacin as well and hence helps in promoting the overall health of eyes.



Fatty fishes like fresh salmon, tuna, sardines, mackerel, sardines and herring are rich in omega-3 fatty acids. These can protect us from the dry eyes and macular degeneration. Fishes are an overall great nutritional source and help prevent cataract as well. There’s also further evidence that the omega-3 rich oily fish can help treat dry-eye conditions such as blepharitis.

Nuts, Dry Fruits


Nuts like Pistachios, walnuts, almonds are super rich in omega-3 fatty acid and Vitamin-E’s. Consuming nuts on a daily basis can enhance the vision and eye-sight to a great extent. Moreover, nuts like Almonds are known to contain vitamin B17 which are known to kill carcinogenic cells. Nuts in general, promote overall well-being while also helping lower cholesterol along with a host of other health benefits.

Citrus Fruits and Berries


Oranges, lemons, grapefruits, and berries are a super rich source of Vitamin C. So, it may reduce the risk of macular degeneration and cataracts. Vitamin-C is extremely beneficial for the eyes and may help regenerate other important antioxidants while also helping improve the health of your eye tissue. Blueberries are also considered extremely helpful in protecting your retina and safeguarding them from unwanted UV rays and oxygen damage.



Foods such as carrots, mangos, pumpkins, apricots, sweet potatoes contain Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly. Moreover, carrots are a rich source of Vitamin A which helps prevent blindness from occurring as it creates rhodopsin, a pigment which aids us to see in low light. Other important Vitamin A sources include red peppers, apricots, deep green vegetables and liver which also help prevent the occurrence of dryness and inflammation of the cornea


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