What foods help to improve your eyesight?

Posted on: 10 September 2018 by 50connect editorial

Good eye health starts on your plate and in your shopping basket. Here's a guide to help you build a diet that packs in your vitamins, carotenoids, luteins and recommended levels of fatty acids, too.

Healthy eating

Looking after your eyes doesn’t always have to feel like a complete chore. Instead, you can make small changes that will help improve the health of your eyes, starting off with your diet. There are nutrients in certain foods that can help to maintain healthy eyes and good eyesight.


There are a number of studies that suggest that omega-3 fatty acids can help to prevent adult eyes from developing macular degeneration and dry eye syndrome. It has also been said that fatty acids can aid the eye in draining intraocular fluid, which can decrease the chances of glaucoma. Incorporating more omega-3 into your diet is an easy and effective way to care for your eyes.

The following foods are rich in omega 3:

  • Salmon
  • Canola Oil
  • Roasted soybeans
  • Walnuts
  • Sardines
  • Flaxseeds
  • Chia seeds
  • Mackerel

Citrus fruit

Vitamin C is said to be an affective antioxidant for the body. Increasing your intake can slow down the process of developing age-related eye conditions, such as cataracts and macular degeneration, which is one of the leading causes of blindness. What makes Vitamin C so beneficial for the eyes is its ability to encourage the connectivity between tissues, including collagen, which is found in the cornea.

The following foods are filled with Vitamin C:

  • Oranges
  • Kiwis
  • Tomatoes
  • Grapefruit
  • Acerola cherry
  • Lemons
  • Melons
  • Guavas
  • Limes

Green vegetables

There was a reason why our parents encouraged us to eat our greens at dinner time! Studies show that the carotenoids that are found in our greens (such as lutein and zeaxanthin) can promote the health of the retina and our overall vision. Carotenoids can help reduce the effects of exposure from glare and enhance contrast. Lutein and zeaxanthin can also promote the formation of the pigment in the macula, which can be found in the retina. Macular pigment plays such an important role in protecting the macular from harmful light and maintaining function.

Carotenoids can be found in foods such as:

  • Kale
  • Spinach
  • Eggs
  • Mustard greens
  • Turnip greens
  • Collards
  • Green peas
  • Swiss chard

Healthy sources of protein

Swapping your red meats for a healthier alternative can make such a difference in reducing the risk of visual impairment. Studies have shown that people who eat red meat more than ten times a week, are 50% more likely to suffer with age-related macular degeneration. Fatty diets can cause plaque to build up in the macular vessels and can slow down the blood flow in the eye. So choosing a healthier option for protein can be beneficial for your eye health.

Healthy lean protein sources can be found in:

  • Eggs
  • Seafood
  • Chicken
  • Dairy
  • Beans
  • Nuts & Seeds
  • Soy food


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