According to statistics, more than 285 million people worldwide are visually impaired. Research shows that the leading cause of blindness in people over the age of 55 is macular degeneration and cataracts. Numerous hours that we spend in front of the computer, while reading books and studying will damage our eyesight, unless we take some precautions. Thanks to a plethora of nutritious foods, you could have a perfect vision if you only make these ingredients a part of your everyday diet.


Carrots, alongside other orange-coloured fruits and vegetables, are excellent for maintaining good eyesight. Due to a high concentration of beta-carotene and vitamin A, the retina will function perfectly, leaving you with perfect vision. What’s more, beta-carotene will also prevent degeneration of eye muscles, so be sure to eat carrots regularly.

carrots and carrot juice


Tomatoes, strawberries, pumpkins, bell peppers and cantaloupes are also great sources of vitamin A and carotenoids that decrease the risk of eye disease.


Fish is the best source of Omega-3 fatty acids, which are very beneficial for eyesight. This is why salmon, tuna and sardines should be a part of your diet. They’ll protect your eyes from dryness, cataracts and macular degeneration. Therefore, eating more than one 4-ounce serving of fish per week will lower the risk of eye disease.

fish for better eyesight


Fish oil supplements are a great alternative if you’re not that fond of fish. Vegetarian supplements that are rich in blackcurrant seed oil and flaxseed oil can also be of great help for your eyesight.

Citrus and Berries

Berries, lemons, grapefruits and oranges are rich in vitamin C, which is beneficial for your body in many ways. Studies have shown that vitamin C successfully reduces the risk of developing cataracts and macular degeneration. Furthermore, high levels of vitamin C in your body will keep you healthy, energized and away from any flues and viruses, because your immune system will be strong. Additionally, anthocyanins found in blueberries can help maintain the health of cornea and blood vessels in your eyes.

citrus and berries for healthy eyes

Leafy Greens

Research shows that a cataract is the most prevalent eye disease that causes vision impairment. Age-related macular degeneration comes in the second place, and affects 3.1% of people in Australia. However, thanks to lutein and zeaxanthin in spinach, kale and other leafy greens, the development of macular degeneration and cataract can be significantly slowed down.

leafy greens


If you’re looking for an additional antioxidant boost, eat plenty of avocados, peas and broccoli. However, be sure to also visit an optometrist if you notice your eyesight is not as good as before.


eggs as part of healthy nutrition


The next in line of foods that are good for your eyesight are eggs. They’re rich in lutein and vitamin A which prevent night blindness and dry eyes. Thanks to zeaxanthin and zinc, you’ll be at lower risk of getting macular degeneration as well. Eggs will also help you lose weight because they’ll keep you full longer; choline from egg yolk will stimulate brain function, while proteins will give you the necessary energy to keep you going all day.


Blackcurrant seed oil, flaxseed oil and fish oil are rich in Omega-3 fatty acids and have numerous benefits. They’ll prevent the dry eye syndrome, or help control it if you’ve already developed it. What’s more, these oils will reduce the risk of cataracts and macular degeneration as well.

fish oil


Final Thoughts

Statistics show that 39 million worldwide are blind and 246 million have poor eyesight. However, in spite of these devastating results, you can do plenty in order to keep your eyesight impeccable. Healthy diet is vital for both your eyes and overall health. Therefore, be sure to eat plenty of carrots, citrus fruits, leafy greens, eggs, fish and oils to prevent eye problems.