7 Best Foods For Eyesight & Vision Improvement

Are you worried you might suffer from eye disorders in the future?

Do you want to find out how you can improve your vision?

Are you determined to follow my advice?

Here are the 7 best foods for eyesight & vision improvement!

Discover what foods you should eat and forget about vision problems!

Note. This article is based on my own research on the best foods for vision improvement.

1. Fish

Are you a fish lover? Is fish on the list of your favorite foods?

If not, you definitely need to add it right now!

Why? Because fish is one of the best foods for your eyes and eyesight.

How come? Well, let's find out the benefits of fish:

  • makes a great source of omega-3 fatty acids [1]
  • contains healthy oils
  • can ease your dry eyes
  • slowers the process of aging

For those reasons, you surely need to include fish in your diet.

Please don't wrinkle your nose just because the smell of the fish might be unpleasant.

I can assure you that this disadvantage is insignificant compared to its benefits.

So, pick the type of fish that you like most and give it a try.

However, I have to mention which types are best for you. So here they are:

  • salmon
  • tuna
  • herring
  • sardines
  • mackerel
  • trout

The list is quite long, isn't it?

Should I also tell you what recipes you can prepare with those fishes?

I'm sure that you are eager to find this information out.

So, let me give you some examples:

  • soups
  • sandwiches
  • baked fish
  • pasta

Those recipes are mouth-watering, right?

So, you definitely need to give them a try. 

What else should I tell you? Just make sure that you eat fish at least twice per week.

In this way, your vision will improve and your stomach will be happy as well.


Fish is one of the best foods for those who want to improve their eyesight.

That's because fish is a great source of omega-3 fatty acids, which are beneficial for you.

Thus keep in mind that it is advisable to eat fish at least twice per week.



2. Seeds and Nuts

What are your favorite snacks? Maybe sweets or chips.

Well, I'm sure those are delicious, but they are not the best for your vision.

That's why I will recommend something healthier to you.

Of course, I'm talking about nuts.

I'm sure that you know that there are many types of nuts from which you can choose.

Yet, first of all, I want to talk to you about their benefits:

  • rich in omega-3 fatty acids
  • a good source of vitamin E
  • improve your eye health
  • slower down the aging process

Yes, you've read it right! Nuts have so many benefits!

I told you that they are the perfect snack for you.

So, now it is time to find out what types of nuts you can have.

Here they are:

  • peanuts
  • walnuts
  • almonds
  • pistachios
  • cashews
  • Brazil nuts

As you can see, you have many options from which you can choose.

Moreover, if you don't like them as snacks, you can include them in other recipes.

I'm sure that your oatmeal will be more delicious with some nuts added to it.

Or that your smoothie will make your mouth water.

However, if you are still determined to say no to nuts, you can try some seeds.

They have many benefits as well:

  • another great source of omega-3 fatty acids
  • high in vitamin E
  • rich in antioxidants

They can also make a great snack for you, or you can include them in various recipes.

So, let's find out what seeds you need to eat:

  • pumpkin seeds
  • sunflower seeds
  • chia seeds
  • flax seeds

Do I need to mention some of the recipes in which you can include seeds?

I'm sure you already know that you can also add chia seeds to your smoothie.

 Thus, I'm sure you are perfectly aware of the number of recipes in which you can include seeds.

So, what do you need to do in order to improve your vision?

That's correct! You need to eat nuts and seeds.


Nuts and seeds should also be mentioned here due to their benefits.

They are rich in omega-3 fatty acids and vitamin E, so they can improve your eye health.

Thus, don't forget to eat more types of nuts and seeds or to include them in your favorite recipes.



3. Leafy Green Vegetables

Of course, vegetables should not miss from our whitelist.

I'm sure that a lot of people already told you that those are good for your health.

Yet, you probably are sick of the same story about veggies.

But please, bear with me. I have proofs that leafy green vegetables are beneficial for eye health.

Which are those proofs? Well, here they come:

  • rich in vitamin E and C [2]
  • contain carotenoids and lutein
  • lower the risk of developing various eye disorders

I'm sure that now you are eager to eat leafy green vegetables.

We are talking about the improvement of your vision after all.

So, let's see what vegetables you should consume:

  • spinach
  • kale
  • collard greens

Also, because you love delicious foods I will tell you what recipes you can prepare.

Thus, let's have a look at some examples:

  • salads
  • soups
  • stew
  • pasta

Now, eating leafy green vegetables doesn't seem like a hard job, right?

So, you'd better hurry up and try those recipes out.

If you do that, I'm sure that your eyes will shed tears of joy.

Why? Because those foods are best for them!


Rich in vitamins E and C, leafy green vegetables should also be on our whitelist.

Thanks to their properties, they can prevent you from developing different eye problems.

So, remember to include leafy green vegetables in your daily meals and you will see the results.



4. Carrots

Isn't this a myth? Many people know that carrots are good for your eye health.

However, not many believe this information.

Fortunately, I'm here to clarify this story.

Actually, it is true that carrots are beneficial for your vision, but they are not the only ones.

So, I could say that the myth comes from true information.

As I don't like to say something without proving it, I will tell you what benefits carrots have.

Here they are:

  • rich in beta-carotene, an essential substance for your eyes
  • contain lutein, which is an antioxidant [3]
  • improve your vision

As you can see, carrots are indeed some of the best foods for your eyes.

However, you need to make sure that you eat them regularly.

Only in this way, you will be able to improve your vision.

Now, I'm sure that you are curious to find out what recipes you can prepare with carrots.

Well, you might not know that, but carrots are pretty versatile.

This means that they can be included in various recipes. I will give you some examples:

  • carrot cake
  • roasted carrots
  • carrot hummus
  • carrot salads
  • carrots soups
  • carrot cupcakes

Yes, carrots can actually be included in both sweet and salty dishes.

So, you can prepare your favorite carrot cake with them.

Moreover, it is easy to find and to prepare them.

So, you definitely should add them to your daily meals.

If you do that, you will see the results, I'm certain.


Carrots are rich in beta-carotene which is an essential substance for your eye health.

That's why it is important to eat carrots regularly.

 This task should be easy for you as carrots can be included in both salty and sweet recipes.



5. Sweet Potatoes

Sweet potatoes and carrots have similar benefits.

Of course, they are both healthy and good for your vision and eyes.

However, those are not their only similarities. 

Do you want to find out more about those?

If your answer is yes, then let me tell you the benefits sweet potatoes have:

  • rich in beta-carotene
  • a good source of vitamin E
  • high in vitamin C
  • reduce the risk of developing various eye problems

As you probably noticed, both carrots and sweet potatoes contain beta-carotene.

This is a nutrient that helps your eyes work probably.

So, you surely need to add sweet potatoes to your diet.

Also, as they are so sweet, I'm sure that it will be easy to do that.

Do you want to find out what recipes you can prepare with those?

I'm sure you do, so let me give you some ideas:

  • sweet potato pudding
  • baked sweet potatoes
  • sweet potato salad
  • roasted sweet potatoes
  • sweet potato lasagna
  • sweet potato bread

Sweet potato is indeed a superfood, isn't it?

You can include sweet potatoes in both sweet and salty dishes.

Also, I think I should tell you about one of my favorite recipes, roasted sweet potatoes.

So, let's see how you can prepare the perfect roasted sweet potatoes.

All you need is:

  • 3-4 sweet potatoes 
  • the spices that you like (turmeric, dried parsley, chili powder, etc)
  • salt 
  • pepper
  • oil

Here are the instructions:

  1. Wash the sweet potatoes and remove the skin (if you don't like it).
  2. Cut them into 1-inch cubes.
  3. Add the spiced that you like + salt + pepper.
  4. Preheat the oven to 450┬║.
  5. Take a tray, cover it with a baking sheet, and add some oil and the seasoned potatoes.
  6. Roast until tender, tossing halfway through 25-30 minutes.
  7. Enjoy! 

I'm sure that you will love this recipe once you try it.

Also, don't forget to try other recipes as well. Sweet potatoes are so delicious and healthy, right?

So, make sure that you include them in your diet!


Another food that is rich in beta-carotene is the sweet potato.

Moreover, sweet potatoes are also a great source of vitamins E and C.

Thus, make sure that you try some of the recipes that contain sweet potatoes. 



6. Legumes

What are legumes?

Well, legumes are a category of food that includes beans, peas, and lentils among others.

Those foods are, of course, delicious and healthy.

Moreover, they can help you improve your eyesight. 

Why? Let's find out what benefits they have:

  • a great source of bioflavonoids
  • rich in zinc
  • lower the risk of developing certain eye problems
  • protect the eyes

So, now that you know how these can help you, let's see what foods are included here:

  • kidney beans
  • black beans
  • lentils
  • chickpea

Of course, there are more types of beans and peas that can be added to this list.

However, those are more well-known and healthier for you.

Maybe you are wondering what recipes you can prepare with those.

Well, let me give you some ideas.

When it comes to beans, the options are numerous:

  • bean soup
  • bean stew
  • pasta & bean
  • bean dip

Lentils can also be included in various recipes:

  • salads
  • soups
  • pasta with lentils
  • pie

I told you that legumes are a good choice.

So, I'm sure that you can't wait to eat those tasty foods.

That's why I have to say that you'd better hurry and include beans in your diet.

In this way, you will improve your vision and your overall health.


Legumes contain zinc, which is another substance that your eyes need. 

That's why legumes are known for the fact that they can protect your eyes.

So, make sure that you eat different legumes like peas, beans, or lentils.



7. Eggs

Last, but not least, we are talking about eggs.

Did you expect me to say that they are beneficial for your eyesight?

You probably didn't, did you?

However, I can assure you that they have many properties:

  • rich in vitamin C and E
  • a good source of lutein
  • fight the process of eye degeneration

So, like in the case of the others, I advise you to include eggs in your meals.

How can you do that?

Well, eggs are some of the most versatile foods that I know.

That's because you can include them in so many recipes.

For example, if you like eggs for breakfast, you can prepare them in different ways:

  • scrambled
  • omelet
  • boiled
  • fried

Also, I don't think is necessary to mention the dishes in which eggs are added.

That's because eggs are an essential ingredient for many recipes.

Thus it is quite easy to include them in your meals, isn't it?

Hence start your healthy diet today and your vision will improve, I'm sure.


Eggs are another great source of lutein and helpful vitamins.

So, you definitely need to include them in your daily meals.

This should be an easy task as eggs are very versatile and they are a necessary ingredient for many recipes.



My Final Verdict

Are you dealing with eye problems?

Or are you simply afraid that you will suffer from eye disorders in the future?

Do you want to know how you can improve your vision by eating the right foods?

Here are the best foods for eyesight & vision improvement:

  • Fish
  • Seeds and nuts
  • Leafy green vegetables
  • Carrots

Make sure that you include them in your diet and you will see the results.

So, hurry up and make a new shopping list to which you add all those foods.

vision supplements 


1. https://www.ncbi.nlm.nih.gov/pmc/articles/-PMC7230711/

2. https://pubmed.ncbi.nlm.nih.gov/-30231532/

3. https://pubmed.ncbi.nlm.nih.gov/-2629606/


Written by 

Sara is passionate about health, beauty and cosmetics. She likes to do research and to find new information about various medical topics. You can connect with her via Linkedin.

Last updated: January 7, 2023

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