Super Foods

10 Superfoods To Improve Your Eyesight


While all the organs of our body are equally important, protecting our eyes, which works tirelessly throughout the day is crucial. We depend on our eyes for every single job, from reading writing, watching television, driving and for exploring the world. Like other organs, the health our eyes can decline due to constant exposure, old age, poor health and due to free radical damage and inflammation caused by high energy light. The ultraviolet rays of the sun and high-intensity light can hurt and damage the lens and retina of our eyes. Heart disease, high blood pressure, high cholesterols are risk factors for age related macular degeneration, cataract. Farsightedness, distorted vision and poor eyesight are quite common, even among children these days. To protect our precious vision, consuming right diet and taking good care of our vision is crucial. Including these superfoods which contain nutrients crucial for eye health like vitamin A, C, carotenoids, antioxidants, bioflavonoids, omega 3 fatty acids and minerals in your regular diet will help prevent number of eye disease and keep your eyes healthy. Incorporate these super foods to have optimal vision and also to protect and improve your eyesight if  they are falling rapidly.

1. Carrots

Carrots are highly beneficial for eye health because they are high in beta-carotene, a prcursor to vitamin A that prevents night blindness. [1].Carrot also contains lutein, which helps to protect the cells and other parts of our eyes and provides healthy, clear eyesight. Carrot, rich in fiber and potassium are also good for our overall health.


2. Leafy green

Leafy green such as spinach, kale, collard greens, Swiss chard ,turnips contains nutrients like Vitamin A helps to protect cornea,[2]Lutein from ultraviolet lights, and zeaxanthin- an antioxidant that improves eyesight and reduces the risk of developing age related macular degeneration and cataracts.

 Leafy green

3. Fatty fish

Salmon and other fatty fish like tuna, mackerel, trout, sardine, and herring are rich in Omega-3 and vitamin D, crucial for optimal eye health.[3] They protect the tiny blood vessels in the eyes and prevent retina from being damaged and prevent blindness. Low level of fatty acids has also been linked to dry eyes. Omega-3 helps to maintain the moisture content of the eyes preventing dry eyes and also lowers the risk of age related macular degenerations.


Fatty fish

4. Almonds

Almonds are rich source of omega 3 essential for optimal vision. Almonds also contain vitamin E, a potent antioxidant essential for prevention of oxidation that damages our eyes.[4] Eating a handful of almond daily will help to improve your vision, reduce pressure on your eyes and prevent condition like Glaucoma that often results in losing vision.


5. Blueberries

Eating blueberries regularly can improve your vision by strengthening the blood vessels of the eyes. [5]Being rich in vitamin A and C blueberries are excellent for fighting harmful free radicals and protecting the eyes from inflammation and lower the risk of developing macular degeneration, glaucoma and cataracts. Blueberries are also great source of anthocyanin’s which help to keep the retina in optimal condition by preventing blockage in the arteries that provides oxygen to the retina. Not just blueberries, all other type of berries like bilberry, raspberries can improve your vision by circulation of blood in the eyes.


6. Broccoli

Broccoli contains several nutrients crucial for optimal vision. Broccoli is excellent source of vitamin B2, low level of which makes your eyes sensitive to light; cause blurred vision, ocular fatigue and inflammation.[6] Other important nutrient that broccoli contains are vitamin A, lutein and zeaxanthin which are essential for maintaining healthy vision. To get maximum nutritional benefit, eat broccoli raw, rather than cooking.


7. Avocado

Avocado is another superfood for keeping eyes healthy. Lutein contained in avocado is great for preventing macular degeneration and other age related eye diseases like cataracts.[7] Besides avocado also contains vitaminB6, E and C which are required healthy vision. If you want to protect your eyes from free radical damage and improve your eyesight, incorporate avocado in your diet.


8. Sweet Potato

Sweet potatoes are rich in eye-health friendly nutrients like beta-carotene, fiber and potassium.[ 8] Vitamin A is most essential nutrient for improving eyesight and preventing eye diseases like dry eyes, macular degeneration, glaucoma and cataract. Sweet potatoes are available in wide varieties and can be cooked, grilled or boiled to make variety of dishes.

 Sweet Potato

9. Strawberries

Strawberries are again loaded with vitamin C, an antioxidant that is an essential nutrient for keeping eyes healthy and fight inflammatory conditions.[9] Strawberries contain a good amount of vitamin C, an antioxidant that the body requires to maintain healthy eyes and keep them free from inflammatory diseases. This antioxidant rich superfood can help to ward of eye diseases like macular degeneration, dry eyes and poor vision.

. Strawberries

10. Eggs

Eggs are one of best superfood for eye health. They contain two most important nutrients like lutein and zeaxanthin for protecting the eyes.[10]. Lutein helps filter high-energy blue wavelengths of visible light from sun light as well as indoor lights. Eating eggs can provide these nutrients better than consuming lutein supplement. Eating eggs regularly will help to protect the eyes from the risk of macular degeneration.



Your eyes are most delicate and precious organ of our body. They need conscious care. Do not put unnecessary pressure on them by reading in dark or watching television for hours or working on unprotected computer screen. Proper care and eye-friendly diet will help to keep them in good condition and help prevent eye diseases.



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