Top 5 Foods to Eat for Your Vision

Top 5 Foods to Eat for Your Vision

As we age, we expect certain faculties to start to take a downturn. Maybe your memory isn’t as sharp as it once was or you’re not able to enjoy your favorite dessert without a bit of indigestion. Some things we accept, but when it comes to your vision, that’s not something you can afford to lose.

Your vision is one of the primary keys to your independence. It allows you to drive, read important documents such as prescription labels, and maintain your own health. No one wants to watch as their vision grow weaker, so what can you do? Change your diet.

Let’s take a look at the five best foods you can eat to halt eye-related degeneration and improve the health of your vision.

Dark Leafy Greens

There’s a reason your mother always told you to eat your greens: they are incredibly good for you. Dark leafy greens, broccoli, spinach, and kale, for example, are packed with a nutrient called lutein. This carotenoid has long been associated with eye health. Studies show that a diet rich in lutein can protect against macular degeneration while boosting the structure and function of the eye.

Sunflower Seeds

A perfect snack, sunflower seeds contain some of the highest whole-food levels of vitamin E. Studies show that a diet with plenty of vitamin E can help to halt the progression of age-related cataracts. Vitamin E is a fat-soluble vitamin. Unlike water-soluble vitamins such as vitamin C, fat-soluble vitamins are stored in your body. If you are already eating foods with plenty of vitamin E, don’t overdo it with a supplement.


Aside from containing plenty of muscle-building protein and gut-healthy probiotics, yogurt is a great source of vitamin A. Another fat-soluble vitamin, this nutrient has been shown to support eye health and protect against advancing macular degeneration. It’s incredibly potent when combined with the other nutrients on this list, especially lutein.

Whole Eggs

Whole eggs – not only the egg white – contain impressive levels of natural zinc. This mineral has been shown in several studies to be effective at combating age-related macular degeneration. Researchers have confirmed that getting your daily recommended allowance of zinc can protect your eyesight from vision loss. Aside from eggs, oysters are a great source of zinc.

Fatty Fish

Fish that contain high levels of natural omega-3 fatty acids such as salmon are an excellent choice to support your eye health. Omega-3 fatty acids are essential in the development and maintenance of your eyes. While studies are just beginning to understand the connection between omega-3 fatty acids and eyesight, researchers suggest that a diet rich in these nutrients might be able to support overall eye health.

What Eye Healthy Foods Do You Eat?

Have any favorite foods that are good for your eyes? Are there any foods for healthy eyes that we forgot to list? Leave us a comment!


David Sautter is a NASM certified personal trainer and a NASM certified fitness nutrition specialist who has worked in the fitness industry for over 12 years.

During his time in the fitness industry, David Sautter has conducted many fitness workshops, trained hundreds of clients, and has written extensively for a variety of companies. He has been a featured fitness writer on many high-profile health and fitness websites. Aside from producing weekly articles, David has been the writer of several e-books and training guides.

Read more blogs from David Sautter


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