Eat to Improve Vision: 6 Foods that Enhance your Eyesight

by Head Health Nutter on July 2, 2015

Prevention is worth a pound of cure, they say. So today’s guest blogger, Rachelle Wilber, is here to impart smart advice in how to improve your vision through nutrition.

It is estimated that more than 25 million people’s lives are affected in some way by age-related macular degeneration and cataracts. Anything that adversely affects your vision can potentially cause stress and inconvenience in almost every area of your life.

One easy, yet highly effective way to protect and enhance your vision is to include foods in your diet that contain nutrients and vitamins that are known to be beneficial to your eyes. Everyone’s minds tend to immediately focus on carrots as a food that enhances vision. Carrots are good, but there’s a lot more options to include in your diet.

Leafy Greenskidney-friendly-foods

There are times when it’s best to take your mom’s advice and refrain from following the crowd. However, there are also times when getting on board with the latest trend is a beneficial thing to do. Kale has burst on the scene and is at the top of the most trendy foods list. Go ahead and join the crowd and incorporate kale into your diet in as many ways as possible. Kale is an excellent source for lutein and zeaxanthin, both of which are revered for their role in protecting vision. Spinach, collards and other greens are also beneficial to your eye health.


Salmon is another food that can enhance your eyesight. It is a great source of Omega-3 fats and astaxanthin which is known to protect against a variety of eye diseases.

More Green things

Leave it to a site such as to make it easy to remember some of the important vision enhancing foods that we need to add to our diet. This site refers to these green foods as “the 3 B’s”. This is a quick and easy way to remember to pick up some bell peppers, brussels sprouts and broccoli on your next trip to the grocery store or local Farmer’s Market. These foods provide Vitamin C which is important both to your vision and your immune system.


Another category of foods that are beneficial to your eyes and your immune system is citrus foods such as oranges, grapefruits and lemons. Fruits are a great snack item for anyone who is trying to lose weight or simply eat healthier. Fruits can easily be incorporated in any meal of the day. Their portability makes them a fantastic brown bag lunch item.

It’s okay to be a little nutty

Pistachios, walnuts and almonds are just a few examples of the nuts that contain omega-3 fatty acids and vitamin E. Nuts are another portable lunch idea and delicious snack idea. You can also include them in a lot of dessert recipes and sprinkle them on salads.

Let color guide you

Fruits and vegetables with red, yellow or orange pigment are excellent sources of vitamins A and C, both of which can enhance your eyesight. Tomatoes and strawberries, pumpkin and cantaloupe and corn and yellow bell peppers are just a few of the colorful foods that can enhance the visual appeal of your plate and decrease the risk of numerous types of eye disease.

Properly caring for your eyes by eating foods that contain vitamins and nutrients that support eye health, protecting your eyes from the bright sunlight and wearing eye protection every time you are working on projects or repairs are some good ways to protect your eyesight.

However, even after doing all of those things, you may begin to notice a change in your vision. As soon as you notice a change, you should see an eye care professional, such as the Utah eye surgeons from Davis Vision Center, who can assess, diagnose and promptly provide quality care and treatment for your eyes.

About the Author

Rachelle Wilber is a freelance writer living in the San Diego, California area. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. She tries to find an interest in all topics and themes, which prompts her writing. When she isn’t on her porch writing in the sun, you can find her shopping, at the beach, or at the gym. Follow her on twitter: @RachelleWilber

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