better eyesight and improved vision natural foods

7 Natural Foods for Better Eyesight and Improved Vision

When eye-opening and delicious become a perfect match

If you want better eyesight, good nutrition with natural foods can play a vital role.

Studies show that around 250 million people suffer from various degrees of vision loss globally.

This vision loss is a result of Cataracts, Glaucoma, Age-related macular degeneration (AMD), and Diabetic retinopathy

But here’s the good news:

Nutrition can play an important role in supporting healthy eyesight and vision.


According to the American Optometric Association, foods that are loaded with certain nutrients can help improve eyesight. 

These nutrients include: omega-3 fatty acids, Vitamin B-complex, Vitamin C, Vitamin A, lutein, and zeaxanthin

The point? Eating the right foods can improve your vision and protect your eyes from deterioration. 

In this post, we’ll discuss some of the natural foods that can support healthy vision and better eyesight.

Let’s dive in right away.

1. Seeds

Seeds are rich in omega-3 fatty acids and vitamin E. 

EPA and DHA are omega-3 fatty acids that are important for your eye health.

A study suggests that these omega-3 fatty acids are effective treatments for dry eye disease. 

One study looked into mice’s vision. 

The results were published in Investigative Ophthalmology & Visual Science. Researchers found that DHA prevents age-related vision loss in lab mice. 

Seeds also contain vitamin E, which helps protect eye cells from deterioration caused by free radicals

Free radicals increase the risk of age-related macular degeneration (AMD). They also increase cataract formation.

Seeds high in omega-3 and vitamin E are flax seeds, chia seeds, and hemp seeds.

2. Green leafy vegetables

Green leafy vegetables are excellent sources of Vitamin A. 

This nutrient helps prevent the disease condition called Xerophthalmia or night blindness. 


Several studies have also linked Vitamin A in reducing the risk of age-related macular degeneration (AMD) and cataracts

Examples of Vitamin A-rich leafy vegetables are:

  • spinach
  • kale
  • lettuce, and
  • chard

These vegetables are good sources of lutein and zeaxanthin – the yellow carotenoid antioxidants. 

Studies show that lutein and zeaxanthin are significantly related to the prevention of age-related cataracts and retinal diseases.

But there’s even more.

Green leafy vegetables contain B-complex vitamins as well. 

B vitamins reduce the level of homocysteine, a toxic end-product of metabolism that damages blood vessels. 

If you have a high blood level of homocysteine, your eyes may be at risk of developing AMD. 

A study suggests that increasing the intake of B-vitamins can reduce the risk of progressive Geographic atrophy (GA). 

It can also reduce atrophic age-related macular degeneration (AMD) or advanced dry AMD.

3. Nuts and legumes

Legumes like kidney beans, lentils, peas, soybeans, and chickpeas contain the right amounts of bioflavonoids

Bioflavonoids may be useful in the prevention or treatment of vision loss. 

Nuts such as peanuts, almonds, pistachios, walnuts, and almonds also contain vitamin E, omega-3 fatty acids, and zinc.

4. Citrus Fruits

Citrus fruits are rich in vitamin C — which is also an antioxidant. 


Examples are:

  • oranges
  • lemons
  • mandarins
  • grapefruits
  • bergamots, and
  • limes 

These fruits are critical to keeping your eye’s blood vessels healthy.

Nutrients from citrus fruits can also fight against the development of cataracts.

Also, it can reduce the risk of age-related macular degeneration. 

You can be creative with your citrus fruits! You can extract its juice, peel it as a snack, or add them to a fruit salad and to some dishes.

5. Fish

Fishes like salmon, tuna, trout, sardines, mackerel, anchovies, and herring are rich in omega-3 fatty acids. 

These protect your eyes from inflammation.

Related: 9 High-Protein Fish You Can Eat Besides Salmon

6. Carrots

Carrots are one of the natural foods to support better eyesight. They are rich sources of vitamin A and beta-carotene.

Both nutrients are essential for eye health in terms of preventing eye infections. 


A meta-analysis study revealed a significant association between beta carotene and vitamin A as protective nutrients against cataracts.

7. Green tea

The green tea extract contains potent anti-oxidative and anti-inflammatory properties. 

It contains an active constituent called catechin

In an in vivo study, catechin shows its effectiveness in combating retinal degeneration in rats. 

Another study confirms that the consumption of green tea is an effective and safe treatment for mild and moderate evaporative dry eyes and MGD.


Improving and maintaining healthy eyesight can be a lifestyle choice.

Eating nutritious meals is certainly a first step in this regard.