These 12 Foods are Good for the Eyes

Updated: Jun 6, 2021
By Maryam Saleh
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Eyes are the window to the soul. Without our vision, almost everything comes to a halt. Without the eyes, you won’t be able to read this today. Good eye health starts with the food on your plate. Many of the vitamins and antioxidants that improve eyesight naturally are found in common foods. On that note, I’ll be listing some of the foods that will help you improve your eyesight without you using glasses.

Foods That Will Help You Improve Eyesight Without the Use of Glasses

1. Fish

Fish are rich sources of omega-3 fatty acids. Oily fish have oil in their gut and body tissue. Therefore, eating them offers higher levels of omega-3-rich fish oil. Examples of fish that contain the most beneficial levels of omega-3s include tuna, salmon, mackerel, sardines e.t.c.

Fish oil like cod liver oil can reverse dry eye, especially dry eye caused by spending too much time on a computer. It also contains omega-3 fatty acids as well as vitamin A which makes them one of the best foods to improve your eyesight without the use of glasses.

2. Nuts

Nuts are also rich in omega-3 fatty acids and also contain a high level of vitamin E which improves eyesight without glasses. Vitamin E protects the eye from age-related damage.

Nuts are available almost everywhere. E.g. walnuts, almonds, cashew nuts, peanuts, hazelnuts, groundnuts e.t.c.

3. Seeds

Seeds are also high in omega-3s and rich sources of vitamin E which are foods to improve eyesight without glasses. This powerful antioxidant vitamin helps maintain healthy eyes because it decreases the risk of age-related degeneration and cataracts.

Examples include chia seeds, pumpkin seeds, melon seeds, sunflower seeds e.t.c.

4. Leafy Green Vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and also a good source of vitamin C. Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetables and other brightly coloured foods. They protect the macula, the area of the eye that gives us our central, most detailed vision, and improves eyesight without glasses.

Well-known leafy greens include spinach, cabbage, waterleaf, lettuce, moringa, broccoli, peas.

5. Carrots

Carrots are rich in both Vitamin A and beta carotene; a component of a protein that helps the retina to absorb light and gives carrots their orange colour. Vitamin A plays an important role in vision perhaps the best-known eye-healthy nutrient. The retina needs plenty of vitamin A to help turn light rays into the images we see.

Therefore, without enough vitamin A, the eyes cannot stay moist enough to prevent dry eyes.

6. Sweet potatoes

Like carrots, sweet potatoes are also rich in beta carotene, a form of vitamin A that helps with night vision, the ability of the eyes to adjust to the darkness. They are also a good source of the antioxidant vitamin E.

One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.

7. Lean Meat and Poultry

Beef is rich in zinc which can help delay age-related sight loss. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast also contain zinc, but at lower levels than beef.

Zinc brings vitamin A from your liver to your retina, where it’s used to make the protective pigment melanin and helps improve eyesight without glasses.

Oysters have more zinc than any other food. Beef, liver, and chicken (both dark and breast meat) are all good sources.

8. Eggs

Eggs are good sources of lutein and zeaxanthin, which reduce the risk of age-related vision loss. Eggs are also excellent sources of vitamins C and E, and zinc. The zinc in an egg will help the body use the lutein and zeaxanthin from its yolk.

The yellow-orange color of these compounds blocks harmful blue light from damaging your retina. This makes eggs one of the best foods to improve eyesight without glasses.

9. Water

It is not a surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

10. Beans (Legumes)

Zinc helps keep the retina healthy, protects the eyes from the damaging effects of light, and improves eyesight without glasses. However, zinc can lower the amount of copper in the body, which we need to help form red blood cells.

Fortunately, you can increase both at once with all kinds of beans (legumes), including black-eyed peas, kidney beans, lentils, and lima beans.

11. Fruits and Veggies Rich in Vitamin C

Vitamin C is important to the health of the eye. As an antioxidant, it helps protect the body from damage caused by some things we eat, unhealthy habits, and environmental factors. Vitamin C helps repair and grow new tissue cells. Excellent sources of vitamin C include; citrus fruits, such as oranges, tangerines, grapefruit, and lemons.

Lots of other foods offer vitamin C, including peaches, red bell peppers, tomatoes, and strawberries. Antioxidants can prevent cataracts and many other eye diseases.

12. Whole Grains

Grains contain vitamin E, niacin, and zinc, which provide a lot of benefits to the eyes. They also reduce the risk of cataracts, age-related degeneration of the eyes and one of the foods to improve eyesight without glasses.

However, the reduced likelihood of blood sugar levels could damage the retina with time and protect eye tissue from light and inflammation.


Lastly, the foods mentioned above are not only for the eyes but for the body too altogether. Maintaining a healthy lifestyle can help to lower the risk of eye problems. Don’t take your eyes for granted. Be healthy!

You should also check out these foods that help increase metabolism.

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