Simple Food Habits To Improve Your Eyesight

Simple Food Habits To Improve Your Eyesight

Are you wondering on how to take care of eyes daily? The best way to improve your eyesight or keep your eyes healthy is naturally, and for that, you have to give your eyes what they need. There are countless food-related researches which show a strong connection between food and health. Eating a balanced diet is the foremost thing you should do to keep your eyes and your body at their peak. Severe eye conditions may be avoided if you eat foods which are rich in vitamin C, vitamin E, selenium, alpha-lipoic acid, zinc and omega 3 fats. Try to eat colorful vegetables and fruits during your day. Avoid consumptions of processed food, foods that contain fats or high in sugar.

List of foods to improve eyesight without glasses.

Food for eyesight


Fish are rich in omega 3 fatty acids. Fatty fish has oil in their body tissue, which offers higher levels of omega 3. Fish like tuna, salmon, trout, mackerel, anchovies, etc. are rich in omega-3 fatty acid. Omega 3 fatty acids are fats that contribute to visual developments, healthy retina and prevent dry eyes. Consider eating fish a few days a week.


Carrots are well known for eyes health. Carrot contains vitamin A and carotene, which avert eye infections and other serious eye problems. Carrots are perfect for on the go snacking. Research says carrot reduces the effect of cataracts and age-related macular degeneration.

Citrus fruits

Citrus fruits are rich in vitamin C. Citrus fruits contains antioxidants, which keeps the blood vessels of your eye healthy and reduce the risk of cataracts and glaucoma. Vitamin C rich fruits are oranges, lemons, blueberries, grapes and limes. It is one of the best vitamins for eyes.


Eggs are an excellent source of protein and other nutrients. It is an assemble of omega 3, lutein, zeaxanthin and zinc which are essential for eye health and protects the cornea. Lutein and zeaxanthin lower the chances of age-related eye conditions and zinc safeguard the retina.


Kale is known to produce cancer-fighting antioxidants, vitamins and minerals. These nutrients help to prevent many serious eye diseases. Kale has abundant of lutein and zeaxanthin, which aren’t made in the body, so it is essential to incorporate them into your diet. Research says one cup of kale has 23.8 mg of both lutein and zeaxanthin. Use kale in a salad or blend it into fruit smoothies.


Nuts has omega 3 fatty acids and vitamins for eyes that are generally good for eye health. Nuts like walnuts, cashew and almonds contain lutein and vitamin E, which protects against unstable molecules that harm the eye’s cells and tissue. You should consume 15mg of vitamin E every day.


Broccoli has a high level of fiber, lutein, zeaxanthin, and vitamin C. The other eye-boosting nutrient found in broccoli is beta carotene. These nutrients are vital for improving vision.


Spinach is a pack with vitamin C and loaded with lutein and zeaxanthin. These antioxidants perform as a shield and protect your eyes from the harmful UV rays of the sun.


Dairy products like milk yoghurt are a good source of vitamin A as well as mineral zinc. Zinc brings the vitamin to the eyes from the liver and vitamin keeps the cornea healthy. These minerals help in night vision and prevent cataracts.

Other healthy tips to take care of your eyes

wash eyes

Having a proper diet is not enough. Other various ways to keep your eyes healthy include:

  • Always wash your eyes with clean water.
  • Visit an eye doctor every year.
  • Avoid smoking
  • Maintain your blood sugar
  • Wear sunglasses when outdoors

Eyes are the most complex and sensitive organs of your body, which needs regular care to stay healthy. Good nutrition and proper diet not only improve your vision but also well for your whole body. One must incorporate the above listed foods to improve eyesight without glasses in their diet.

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Author: Ahaana Sahay