The Best Nutrition for the Perfect Vision

Most people add certain types of foods in their diet to enhance certain parts of the body like the hair, nails, and so on. However, they forget to give importance to the most important sensory organ- the eyes. Carrots are known to help improve vision. In reality, there are numerous other types of foods that can maintain the healthiest eyes. Let’s look at a few of them that can help in vision care.

Wild Trout

This fish is known to be an excellent source of Omega-3 fatty acids. According to a recent study, Omega-3 is found essential for eye and vision care. In the study, participants consumed foods that were rich in Omega-3 fatty acids. They experienced a 37% reduction in an age-related eye condition that is known as macular degeneration. This eye condition causes a part of the eye, known as macula to deteriorate over time and lead to blindness. Macular degeneration is the major cause of blindness in people aged over 60 years. Some other types of cold-water fish such as salmon, tuna, sardines and mackerel also help in improving eye health.

Low-fat milk

Best Nutrition for the Perfect Vision

Low-fat milk is a popular drink in America. It is full of vitamin D and helps in preventing the onset of macular degeneration. A study was conducted by the Archives of Ophthalmology in 2011. It showed that people consuming loads of vitamin D had a 40% lower risk of developing macular degeneration.

Also Read: 9 Worst Eyecare Mistakes You’re Making!


Oranges are known to have the highest amount of vitamin C, but several other foods are available that give loads of vitamin C and help in vision care. Broccoli is among these foods. As per a recent study, vitamin C is found to be necessary for the functioning of the nerve cells in the eye. It is also essential for protecting the retina of the eye. Apart from vitamin C, broccoli also contains an abundance of antioxidant compounds that decrease inflammation in the body. This can prove useful for eye care and improving one’s vision health.

Collard Greens

These greens contain two essential compounds, carotenoids lutein and zeaxanthin, which provide protection and many eye benefits. According to a 2009 study, these two compounds can prevent UVA light from hitting the eyes.


This slippery seafood preparation is considered to be a rich source of zinc. Many studies have revealed that this mineral is useful in treating late-stage macular degeneration.

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Carrots, pumpkin and sweet potato

It is observed that orange and yellow colored fruits and vegetables are full of beta-carotene. This nutrient helps in getting vitamin A, which helps in preventing night blindness and dry eyes. Beta-carotene and vitamin A reduce your risk of catching eye infections. The most commonly used foods rich in these nutrients include sweet potato, carrots, pumpkin, red pepper, kale, spinach, strawberries, tomatoes, corn and many more. Citrus fruits like grapefruits, oranges and lemons also aid in reducing the risk of cataracts and macular degeneration.


They are rich in many vitamins and nutrients such as lutein and vitamin A, which help in protecting from night blindness and dry eyes. Eggs also help in promoting eye health and function.

Whole grains

The foods with low Glycemic Index (GI) are useful for reducing the risk of age-related macular degeneration. Many whole grain foods like quinoa, whole oats, brown rice, pasta and whole-wheat breads are good sources of carbohydrates, vitamin E, zinc and niacin. These are also helpful in enhancing the overall eye health.


Legumes and beans such as lentils, kidney beans and black-eyed peas are the best sources of bioflavonoids and zinc. These nutrients are required for protecting the retina and lowering the risk of getting macular degeneration and cataracts.


It is observed that consuming lean beef in moderate quantity can prove useful in eye care. Beef is rich in zinc, which is used to absorb vitamin A into the body. It plays a great role in lowering the risk of age-related macular degeneration and boosting the eye health.

Sunflower seeds

Sunflower seeds are known to be helpful for improving eye health. They are best sources of vitamin E and zinc. So, they are useful in keeping the eyes healthy and away from eye diseases. They are also loaded with vitamin C and help in keeping the eye tissue strong. A few other types of nuts and seeds beneficial for eye health include almonds, pistachios, walnuts and pecans.

Spinach and Kale

Antioxidants are essential for protecting the eyes from sunlight, cigarette smoke and air pollution. Spinach and kale are leafy vegetables that are loaded with antioxidants like lutein and zeaxanthin. These antioxidants absorb the visible light and protect the lens and retina of the eye. Other sources include turnips, green peas, corn, broccoli, romaine lettuce, green beans, collards, and so on.

Related: Eye care tips – Simple ways to protect your eyes

When getting these nutrients, it is necessary to consume them through natural foods rather than taking them in supplement form. So, add all these foods in the daily diet and make sure that the eyes stay healthy.

Share your views and thoughts in the comment section below. Also, share this article with your family and friends for their best health.

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Amelia Smith

Nutritionist, herbalist, health and medicine writer and yoga enthusiast, Amelia Smith, is a professional in the health, nutrition and diet industry.
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