These 12 Foods Are Good For The Eyes

Carrots are a good source of Vitamin A which makes them one of the best foods for the eyes

Written by Maryam Saleh

Maryam Saleh is a final year nursing student in Ahmadu Bello University, who is based in Zaria. She believes in helping others and putting a smile on their faces. She has a passion for writing to make awareness, spread the word and clear misconceptions and doubts, especially about health. Her goals are to prevent illness, promote health and spread knowledge. She likes spending most of her time reading, volunteering, sleeping and watching TV.

June 6, 2021

Eyes are the windows 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 compiled a list of the best foods for the eyes.

12 Best Foods For The Eyes

1. Fish

fishes are one of the best food for the eyes

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 contains the most beneficial levels of omega-3s include tuna, salmon, mackerel, sardines e.t.c.

Fish oil like cod liver oil can reverse a dry eye, caused by spending too much time on a computer and can help improve your eyesight without the use of glasses. Fishes also contain omega-3 fatty acids as well as vitamin A making them one of the best foods for the eyes.

2. Nuts

nuts are important for the eyes

Nuts are also rich in omega-3 fatty acids and also contain a high level of vitamin E which can improve your eyesight even without glasses. Vitamin E helps protects the eye from age-related damages.

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

3. Seeds

Seeds like pumpkin seeds are one of the best foods for the eyes

Seeds are also high in omega-3s and rich sources of vitamin E which 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

Green vegetables are one of the best foods not just for the eyes, but for the body as well

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 help improve your eyesight without glasses.

Well-known leafy greens include spinach, cabbage, waterleaf, lettuce, moringa, broccoli, peas and the rest. Overall, they are one of the best foods for the eyes you can find.

5. Carrots

Carrots are good for the eyesight as they contain vitamin A

Carrots are among the best foods for the eyes, as they 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

Sweet potatoes are also good for the eyes

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.

Sweet potato also has more than half the vitamin C you need in a day and also includes a little dosage of vitamin E! This makes it one of the best foods for eyes health.

7. Lean Meat And Poultry

lean meat can also aid a better eyesight

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 improves eyesight without glasses. Oysters have more zinc than any other food. Beef, liver and chicken (both dark and breast meat) are also good sources of zinc.

8. Eggs

Eggs are one of the best foods for the eyes

Eggs are good sources of lutein and zeaxanthin, which reduce the risk of age-related vision loss. They 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 colour of these compounds blocks harmful blue light from damaging your retina making them one of the best foods for the eyes.

9. Water

water is important for the eyes

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)

beans and other legumes are also good for the eyes

Zinc helps keep the retina healthy, protect the eyes from the damaging effects of light and improve 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

Fruits and vegetables contain vitamin C which is best for the eyes

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.

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 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 the body too altogether. Maintaining a healthy lifestyle can help to lower the risk of eye problems. Don’t take your eyes for granted. You can also check out how you can loose weight by changing what you eat.

Be healthy!

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1 Comment

  1. Yusuf Muhammad

    A very informative article.


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