Foods rich in vitamins A, C, E, zinc, carotenoids, and healthy fats may naturally protect and improve your eyesight. Other superfoods, like goji berries, ginkgo biloba, saffron, and cruciferous vegetables may have beneficial effects on vision as well.
What food can improve eyesight naturally?
We should consume food rich in:
- vitamin A
- vitamin C
- vitamin E
- zinc
- carotenoids
Lutein & zeaxanthin for good vision
Above all, we should eat plenty of foods rich in lutein and zeaxanthin in order to protect our vision. These powerful carotenoids have potent antioxidant properties.
Many studies have been conducted for these nutrients and their importance on vision. Most noteworthy, lutein and zeaxanthin are the only carotenoids found in the lens. Also, they are found in the retina of the eye. Furthermore, lutein and zeaxanthin protect the macula by improving pigment density in the retina.
Also, they absorb ultraviolet and blue light. Finally, they can protect against macular degeneration.
Foods rich in vitamin A are good for eyesight
Vitamin A is an essential micronutrient. Our bodies can’t synthesize it. We have to get it from food.
Vitamin A is essential for many physiological processes, such as maintaining the integrity and function of all surface tissues (epithelia), like the eye.
Moreover, vitamin A is essential for vision under conditions of poor lighting.[1]
Vitamin A is important for maintaining your eyes’ light-sensing cells, known as photoreceptors. Actually, vitamins A, C, and E may help prevent the progression of macular degeneration.[2]
There are two forms of vitamin A:
- preformed vitamin A (retinol and retinyl ester), which it’s derived from animal sources
- provitamin A (beta-carotenoid), which it’s derived from colorful fruits and vegetables
Good animal-derived sources of vitamin A are the liver, egg yolk, and dairy (milk, cheese, butter).
Meat isn’t a good source of vitamin A. However, the liver is the richest food in vitamin A. It contains more vitamin A than the maximum safe dose!
Plant-based sources contain vitamin A in the form of carotenoids. Dark leafy vegetables are among the richest foods in carotenoids.
Actually, peppers, carrots, squash, turnip greens, peas, spinach, collard greens, sweet potatoes, dill weed, cress, beet greens, kale, cabbage, amaranth leaves, broccoli, arugula, and brussels sprouts are good for your vision, as they’re particularly high in carotenoids.
| Vitamin A (IU) per 100g | |
| Peppers, pasilla, dried | 35,760 |
| Carrots, raw | 16,706 |
| Apricots, dehydrated | 12,669 |
| Squash, winter | 11,155 |
| Turnip greens | 10,765 |
| Spinach, raw | 9,377 |
| Collards | 9,183 |
| Sweet potato | 9,169 |
| Poke berry shoots | 8,700 |
| Spices, marjoram, dried | 8,068 |
| Dill weed, fresh | 7,718 |
| Cress | 6,917 |
| Beet greens | 6,326 |
Spices, such as marjoram, bay leaf, savory, tarragon, and thyme are particularly rich in vitamin A as well.
Many fruits can protect your vision, as they contain adequate amounts of carotenoids as well. Apricots, mangoes, papayas, cherries, peaches, oranges, olives, grapefruits, gooseberries, black and red currants, figs, blackberries, blueberries, grapes, and apples are also great dietary sources of vitamin A.
| Vitamin A (IU) per 100g | |
| Apricots, dehydrated | 12,669 |
| Persimmons, Japanese | 1,627 |
| Passion-fruit, purple | 1,272 |
| Grapefruit | 1,150 |
| Plantains, yellow | 1,127 |
| Mangos | 1,082 |
| Papayas | 950 |
| Cherries, red | 870 |
| Ground cherries | 720 |
| Tangerines, or mandarin oranges | 681 |
| Peaches | 532 |
| Orange peel | 420 |
| Rowal | 383 |
| Olives | 330 |
| Gooseberries | 290 |
| Orange juice | 264 |
Other foods for improved eyesight
Moreover, goji berries, ginkgo biloba, saffron, healthy fats, and cruciferous vegetables (sulforaphane) support good eyesight.
In addition, moringa powder is a superfood for eye health. It’s the richest food in carotenoids, which play a key role in eye health. Furthermore, moringa powder is rich in vitamins C and E, which have potent antioxidant properties.
Goji berries are rich in antioxidants. They contain zeaxanthin, which is important for the good function of retina.
Ginkgo biloba may protect our vision as well. Its extract can act as an antioxidant. It may protect the eye during light exposure.[3]
Saffron is a spice, used for its aroma and wonderful deep red color. However, researchers found that saffron may protect photoreceptors from retinal stress, maintaining both its morphology and function.
Furthermore, you should consume healthy fats (seeds, nuts, olive oil) because they improve the absorption of carotenoids. Foods rich in omega-3s can protect your vision as well. Fish oil, certain seeds, and walnuts are the best dietary sources of omega-3 fatty acids.
Last, but not least, you should consume cruciferous vegetables in order to improve eyesight. They’re particularly rich in sulforaphane. This compound is very promising for improved eyesight.[4]
Common cruciferous vegetables are broccoli, brussels sprouts, kale, watercress, cabbage, arugula, cauliflower, collard greens, and turnip greens. These foods are also particularly rich in vitamin K.
Foods bad for your vision
As a rule of thumb, avoid foods with a high Glycemic Index and foods high in saturated and trans fatty acids.
A diet high in poor vegetable oils and food high in glycemic index increases the risk of age-related macular degeneration (AMD) as well. On the contrary, healthy fats (omega-3s) may lower the risk of AMD.
In addition, too much salt may be bad for your vision. It may cause high blood pressure, which may impact your eyesight. Blood vessels in the retina can be damaged.
Foods rich in vitamins C, E & zinc are good for eyesight
Vitamin C protects the eyesight, due to its potent antioxidant properties. The best sources of vitamin C are vegetables and fruits.
Vitamin E is a fat-soluble antioxidant. It’s important for eye health as well. Common foods rich in vitamin E are sunflower seeds, sesame seeds, almonds, hazelnuts, and peanuts.
In addition, the most important mineral for good eyesight is zinc. Eyes have high concentrations of zinc. Actually, zinc is involved in the formation of visual pigments in the retina. Common foods high in zinc are sesame seeds, pumpkin seeds, squash seeds, mustard seeds, sunflower seeds, lentils, chickpeas, walnuts, peanuts, almonds, and cashew nuts.
Last, but not least, we have to drink plenty of water. Water hydrates the eye. It lubricates and cleans it.
