Foods That May Help Strengthen Your Eyesight

The majority of Americans have some sort of vision problem. Fortunately, a naturally effective way to make our eyes see better and avoid disease does exist. Eating right can help eyes to be their absolute best. Eyes benefit from certain nutrients found in the right foods. Eating right can even help to strengthen vision. Eating foods that are powerhouses for your peepers can have you on your way to better eyesight.

Fish, Nuts, and Seeds

These foods are great for vision because they contain Omega-3 fatty acids. These help to lubricate the eye. Omega-3s improve retina health and can prevent dry eyes, and even macular degeneration and cataracts. Aim for cold water fish, like tuna and mackerel to get the most Omega-3s.

If you don’t like fish, try nuts or seeds. Almonds have Vitamin E, which can slow down macular degeneration. Try sprinkling flax seeds, which are also big on Omega-3s, on a salad or in stir fry.


Eggs support eye health in a number of ways. The yolk contains lutein, which is a strong antioxidant. Eggs have Vitamin A, which has been shown to help prevent night blindness and dry eyes. They also have zinc, which can reduce the chance of developing macular degeneration.

Leafy Greens

Lutein and zeaxanthin are staples for good vision. Leafy greens have large amounts of these antioxidants, which help guard against macular degeneration and cataracts. Kale is the top leafy green contender because it packs the biggest punch of antioxidants, including beta carotene. Spinach and collard greens are also good choices. Bonus tip: cooking greens can help your body better absorb the lutein.

Citrus Fruits and Berries

Vitamin C reduces the risk of cataracts and macular degeneration while helping other antioxidants regenerate, and what better source of Vitamin C than citrus fruits? Oranges are high in vitamin C. Grapefruits, lemons, and berries are also great sources of the nutrient. Enjoy these foods whole or in a juice to get the best benefits.

Colorful Veggies

Having a color-filled plate could mean better vision. Bright yellow corn contains the antioxidants lutein and zeaxanthin. These antioxidants get stronger the longer the corn is cooked. Emerald broccoli contains Vitamin C, beta carotene and antioxidants. Other bright veggies, like bell pepper and pumpkin, get their gorgeous color from pigments called carotenoids. Carotenoids are believed to help protect against many different eye diseases.

Healthy Diet = Healthy Eyes

The food you eat affects each and every part of your body. You know what they say: garbage in, garbage out. So if that’s true, then the opposite must be true: goodness in, goodness out. To get the best out of your eyes, be sure to add the above foods to your diet. You’ll certainly see improvement in your eye health, including better vision and lowering your risk of disease.

In addition to eating eye smart, see your eye doctor regularly. Schedule an appointment with the eye care professionals at Advanced Eye Medical today. After your healthy diet, those numbers on the chart may just be a little clearer.