8 Foods That Can Improve Your Eyesight

Eating a healthy, balanced diet chock full of essential vitamins and minerals can help ward off many diseases such as diabetes, cardiovascular disease, certain cancers, and Alzheimer’s disease. A healthy diet can also help slow down age-related vision loss and reduce your risk of eye diseases and conditions such as glaucoma, age-related macular degeneration (AMD), cataracts, and dry eyes.

In fact, a study sponsored by the National Eye Institute called the Age-Related Eye Disease Study pinpointed certain nutrients that were especially beneficial for reducing AMD. These nutrients include:

Fresh foods don’t come with a rundown of the vitamins and minerals that they contain. To help you figure out the best foods for your eyes, Dr. David R. Frazee and his staff put together this list of the top eight foods rich in these nutrients.


Oily fish like salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, and vitamin D. Studies have shown that eating oily fish can reverse dry eye and help prevent AMD and cataracts.


Nuts, such as walnuts, cashews, and peanuts are not only rich in omega-3 fatty acids, but they also contain high levels of vitamin E, lutein, and zeaxanthin — all nutrients that can help prevent AMD and cataract formation and promote overall eye health.

Citrus Fruits

Fruits such as oranges, grapefruits, limes, and lemons are high in vitamin C, which not only helps prevent colds but also helps reduce your risk for many eye diseases.

Leafy Green Vegetables

Kale may be the new spinach, but both of these green leafy vegetables, as well as collards, broccoli, and peas, pack a powerful punch of lutein and zeaxanthin. These two nutrients are related to beta-carotene and help protect the eye tissues from sunlight damage.


What’s up, Doc? For some reason, carrots have long been known to be good for the eyes. But you may not know why. It’s because carrots are rich in both vitamin A and beta-carotene, both of which are important nutrients for your eye health.  

Sweet Potatoes

Similar to the other orange vegetable on this list, sweet potatoes are rich in beta-carotene. They’re also rich in vitamin E.


Eggs are packed with a host of eye-healthy nutrients. They have lutein and zeaxanthin, which can help prevent AMD and cataracts. They are also rich in vitamins C and E, as well as zinc, all important for reducing age-related vision impairment.


Lean beef in moderation can help prevent age-related vision loss because it’s high in zinc. Studies show that zinc can help prevent AMD and cataracts. While other meats, such as chicken and pork, also contain zinc, beef has more.

In addition to eating a healthy diet that includes all of the foods mentioned above, see your eye doctor for comprehensive eye exams. Many eye diseases have no symptoms and can only be diagnosed and treated by your eye doctor.

For more ways to improve your eyesight and prevent eye disease, call Dr. Frazee or make an appointment online.

You Might Also Enjoy...

How Does Diabetes Affect Your Eyes?

Diabetes can affect many parts of your body, including your eyes. Learn about diabetic eye disease and what you can do to prevent or manage it, and preserve your vision.

What Causes Dry Eye and What Are My Treatment Options?

Do your eyes feel dry, irritated, and gritty? You may be one of the millions of Americans who have dry eye, a common eye condition that can lead to blurry vision. Find out what causes this widespread eye issue and how to relieve your symptoms.

What You Should Know About Macular Degeneration

Macular degeneration is the leading cause of blindness in older adults. If your vision isn’t what it used to be, don’t ignore it. Find out about symptoms and treatments for macular degeneration to help you preserve your vision.