Eye Care

8 Other Food You Can Eat to Improve Your Eyesight

While carrots improve eyesight due to their beta carotene content, other eye vitamins you have ignored do precisely the same. The human body doesn’t produce these nutrients, so you have to eat them from various types of food that also do wonders for your eyes!

Beans and Pulses

Navy beans are a great source of protein and Omega-3, perfect for people following plant-based diets or who wish to adopt a healthier lifestyle. Kidney beans, black beans, and lentils are also excellent sources of zinc, one of the eye vitamins your body requires.

Chicken and Turkey

Poultry, such as chicken and turkey, is one of the healthiest foods for eye health because it is high in vitamin A, converted to melanin to improve vision. Melanin determines your eye colour when you’re born, and it can also protect your eyes from UV damage.


It makes sense for eggs to be on this list too! They are a good source of lutein and zeaxanthin, which promote eye health.

Eggs are also rich in vitamin A and selenium. However, too much selenium can affect your thyroid, so always get your doctor’s advice regarding this particular food.

Firm Tofu

Firm tofu is high in selenium, zinc, and all-important Omega-3, eye vitamins your body needs for macular degeneration. It also consists of amino acids that your body can’t produce on its own. Soy, where tofu comes from, comprises vitamin E, essential for maintaining good eye health.


Sometimes, your eyes will feel dry, a common condition where your tears do not lubricate your eyes, leaving them feeling gritty. Clinical trials showed that Omega-3 fatty acids could help lubricate the eyes, so add this to your diet. Omega-3 is present in fish, such as herring, salmon, sardines, and fresh tuna.

In addition, shellfish, such as oysters and yellowfin tuna, are also a good source of selenium. Selenium is a potent antioxidant that helps lubricate the eyes and protect against cataracts by regulating the hormones your thyroid gland produces.

Leafy Vegetables

Add more kale, spinach, cabbage, broccoli, and other leafy greens to your diet. These are all known to contain lutein and zeaxanthin, essential eye vitamins that stop blue light from reaching the underlying retinal layers, which reduces damage and cell degeneration.

Macular Society recommends that adults eat at least 10mg of lutein per day, equal to about 90g of kale, 130g of spinach, or 300g of broccoli.

They also suggest eating garden peas or avocados, which provide the same nutrients as greens, if you’re not a fan of the leafy ones.

Nuts, Seeds, and Oils

If you’re not into meat for protein, this food group also goes a long way in improving eye health! Omega-3 fatty acids are present in walnuts, flax, or chia seeds, while you can find selenium in Brazil nuts and zinc from hemp seeds.

Sour Fruits and Berries

Citrus fruits like oranges and lemons are full of Vitamin C, which does wonders for your eyes and lowers the chance of developing cataracts. Vitamin C is an antioxidant, excellent for the tiny blood vessels in your eyes and helps prevent macular degeneration.

If you don’t like citrus fruit, you can opt for Vitamin C supplements, but be sure to check with your doctor first.

Say Eye Do to the Right Eye Vitamins

Of course, you can do many other things to look after your eyes, like wearing UV-protective sunglasses. However, it’s always good to know that there are so many healthy foods out there that will help your eyes stay healthy and make you look at the world more brightly.

Remember, you don’t need to develop cataracts to be at risk of age-related macular degeneration. You can stay on top of your eye health by eating the right food and taking supplements to ensure you don’t develop macular degeneration as you age. After all, these are things you shouldn’t wait until your sixtieth birthday party to start doing.

We recommend booking an appointment with Vision & Eyes to ensure your ocular health is at its best. We have over thirty-five years of experience in optical care, building a wealth of knowledge of what works to provide our customers with the right ocular care products, like much-needed eye vitamins. Check out our product list today!

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