6 Best Foods and Vitamins for Eye Health

Many vision-related issues are preventable when you eat right.

For people with a problem, opticians would recommend supplements or food rich in these supplements.

For a disclaimer, all the listed food items promote eye health and in no way is it an assurance for the cure of any eye-related disease.

If you have a problem with your eyesight, I suggest you visit an optician and have it checked. If you have no idea where to find an optician start by scouting out your options by reading reviews at Britainreviews.co.uk

Suggestively, you may read some Mister specs reviews, and see what other people think about the optical shop.

Whether you have a problem or not you must take care of your eyes.

Here are some foods that are best for eyesight.

Recommended supplements for eyesight

Before looking at the specific foods that are good sources of minerals and vitamins good for eye health, it is important to know the sort of vitamins, fatty acids and minerals we’re looking for.

The eyes need the following minerals and vitamins to function properly.

1. Vitamin C

2. Omega 3

3. Vitamin A

4. Beta Carotene

5.  Vitamin B

6.  Zinc

7.  Copper

Best food for eyesight:

1.  Carrots

You probably had in mind carrots because they are famously known for their benefits in eye health. But do you know why?

Carrots are rich sources of Lutein and beta-carotene.

Beta-carotene is a pigment mostly found in carrots and other colourful vegetables like onions, sweet potatoes, spinach and pumpkins.

This pigment is converted to vitamin A. Vitamin A is the mineral that is responsible for good eye health.

Eye cataracts and glaucoma are preventable by the body being sufficiently provided with vitamin A which is abundantly found in carrots.

Lutein is a carotenoid found on the retina and macula in the eye. Its main function is to protect the eye from light damage.

The more Lutein your body has, rhe better it performs its light filtering function. This filtering function is what we know as the ability to adjust to the darkness.

It is therefore fair to say that carrots help your eyes to function better under low light because of their Lutein content.

2. Spinach

Besides vitamin A and lutein, your body needs the accident called zeaxanthin.

As we have seen before lutein is one of the two carotenoids in the retina and macula. The other one of the two is zeaxanthin.

Zeaxanthin and Lutein are abundantly found in green vegetables like spinach and kales.

The two carotenoids are responsible for maintaining central vision.

Lutein reduces the risk of macular degeneration and cataracts preventing visual impairment.

Zeaxanthin on the other hand is responsible for observing harmful blue lights.

Besides that, spinach is rich in vitamin A which has already been shown to be good for your eyes as it is part of rhodopsin which makes a protein component of the eye that allows people to get a vision when there’s low light.

Therefore, to boost your ability to resist blue light on your phone, you better eat your green vegetables.

3. Fish

There is something magically healthy about eating fish. Almost any type of diet refers to the rich omega-3 found in fish.

As it is for this article studies have shown that Omega-3 fatty acids found in fish are good for visual development (part of the reason why you should supplement your child with omega-3 supplements as they develop.)

Omega-3 and prevent your eyes from drying out.

DPA and DHA found in Omega-3 have also been scientifically proven to help promote retina’s functionality.

Specifically, the retina has traces of DHA and the consumption of Omega-3 boosts its supply.

Omega-3 fatty acids are naturally occurring in seafood like tuna, tilapia, Salmon.

4. Eggs

Fish may not be the only magical healthy food as eggs, might just be taking the title.

Despite they are high cholesterol content eggs are one of the most nutrient dense foods in the world.

They have high levels of lutein, zeaxanthin, zinc, vitamin A, and vitamin E.

All these five vitamins play a role in good eyesight.

The role of lutein and zeaxanthin has already been discussed leaving us with zinc and vitamin E and A.

Vitamin E prevents the eye from being damaged by free radicals. Vitamin E on the other hand safeguards the corner as it makes part of the eye structure.

Zinc is much needed to protect the cell membrane and the protein structure of the eye.

Having all five traces of good vitamins and minerals for the eyes in one single food does mean that eggs are good for eyesight.

5. Almonds

Almonds are rich sources of vitamin E which as discussed, prevent the eye from the damaging effects of free radicals.

They also prevent cataracts and macular degeneration that causes poor eyesight as you age.

6.  Blueberries and blackcurrants

Blueberries and blackcurrants are special because they contain a dark pigment called anthocyanins which is an antioxidant.

The scientific proof is that the anthocyanins found in these berries help improve eyesight for people who are suffering from normal-tension glaucoma.

They help repair the optic nerve as well.

Some alternatives to blueberries are red cabbage, Cherries, cranberries, blackberries, etc.


To end the article, it is very important to not only know the foods that are good for your eyes but also know that sort of foods you must avoid.

Soda, canned food, alcohol too much caffeine and fried food it has contents that counter nutrients needed to protect the eyes.

They have been linked to cause eye problems or decrease its functionalities.

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