Foods That Can Affect Your Vision

We all know what kind of food we should eat for brain health or heart health even for good digestive health. Numerous foods can affect our vision and they can improve our vision health.

Optimal Vision health is very important. Lots of foods can help you from further damage on your eyes if you wear glasses or contact lance.

Nutrients that can help you improve your vision and become your daily diet are listed below:


  • Vitamin A– Beta-Carotene
  • Vitamin C– All in one Antioxidant
  • Omega 3– Fatty-Acids
  • Vitamin E– Brain and Beauty Health Antioxidant
  • Lutein and Zeaxanthin


Vitamin A- (beta-carotene)

Vitamin A is converted in your body from beta-carotene which is an anti-oxidant that helps to protect and restore vision loss. The healthiest sources of this vitamin are foods rich in beta – carotene.

This nutrients (beta –carotene and Vitamin A) are also important and they can improve the look of your eyes. They also can improve your skin.

Food Sources:


  • Carrots
  • Cantaloupe
  • Leafy Greens
  • Winter Squash
  • Spirulina
  • Wheatgrass and green powders
  • Sweet potatoes
  • Apricot
  • Carrot juice
  • Red Bell peppers

Tip for optimal results:

For optimal results combine your Vitamin A – rich foods with avocado, olives, almonds, pumpkin seeds. This combination is good because you can’t properly absorb the vitamin without fats. Only a tablespoon or a teaspoon can make the difference and assimilate the beta-carotene in a usable form of Vitamin A.


Vitamin C– All in One Antioxidant

All fruits, vegetables and leafy greens are rich source of Vitamin C. This vitamin can improve your immunity reducing blood pressure levels, stress and improve your vision. With the ability to reduce inflammation in the retina this vitamin becomes very important for your vision health.


Food Sources:

  • Apples
  • Berries( all)
  • Kale
  • Sweet potatoes
  • Fennel
  • Romaine
  • Pineapple
  • Spinach
  • Kiwi
  • Tomatoes
  • Mango
  • Oranges
  • Asparagus
  • Bananas
  • Broccoli
  • Peaches
  • Brussels sprouts
  • Grapefruit
  • Dried fruits

Tip for Optimal Result:

As a water-soluble vitamin you can combine vitamin C with fats. For optimal result your Vitamin C has to come from whole food not form pills.


Omega 3- Fatty Acids

Healthy fats are also important for optimal vision not just for heart and brain. Foods such as halibut, salmon, flaw, walnuts, chia are rich in Omega-3 and they are fantastic for your vision health. This fatty acids fight inflammation in the blood vessels. Omega -3 can improve vision clarity.

Food Sources:

  • TunaSalmon
  • Mackerel
  • Halibut
  • Fish oil
  • Walnuts
  • Flax
  • Hemp
  • Pumpkin seeds
  • Acai berry
  • Chia

Tip for Optimal Result:

The body easily absorbs the omega-3 fats so pairing them with fruits, greens, and vegetables can result optimal vision. This fats should be eaten in balance. Be sure not to rely on too many. Serving of healthy fats at each meal is enough for optimal vision.


Vitamin E – Brain and Beauty Health Antioxidant

Your body needs this vitamin for healthy brain, clear skin, healthy joints and Optimal Vision. It boosts your immunity system and it is also important for taking care your eyes in way of reducing inflammation.

Foods that are rich in vitamin E are easy to find. This foods can provide numerous anti-inflammatory benefits like improving eyesight, control the blood flow to the eyes and reducing redness in the retina.

Food sources:

  • Almonds
  • Avocado
  • Plain peanut butter
  • Olives and olive oil
  • Macadamia nuts
  • Walnuts
  • Sunflower seeds
  • Trout
  • Wheat germ
  • Spinach


Tip for Optimal Result

This vitamin is easy for absorbing in your body because it is found in many fatty foods. The easiest way to get in Vitamin E is to eat salad with avocado, spinach and sunflower seeds. You can add a tablespoon of almonds, walnuts or peanut butter to your smoothie.


Lutein and Zeaxanthin


Beside beta-carotene isn’t the only carotenoid for optimal vision. This two nutrients are also important and needed for optimal vision. They protect the cells including those cells in the eyes. This cells are delicate and they are exposed to the external environment. This nutrients (Lutein and Zeaxanthin) can prevent blindness.

Food sources:

  • Leafy greens
  • Papayas
  • Cruciferous veggies
  • Corn ( choose non- GMO)
  • Squash
  • Eggs
  • Green peas
  • Nectarines and oranges

Tip for Optimal Results:

For optimal absorption it is smart to include healthy fats with these carotenoid compounds. Cooked greens (broccoli, butternut or spaghetti) and two eggs can be a meal that provides all needed nutrients.

Mineral-rich foods are also needed specifically those which are high in Zinc such as: yogurt, mussels, oysters, pumpkin seeds, spinach, sunflower seeds, raw cacao and others.


Foods You Need to Avoid

These foods that are listed below can’t directly hurt your eyes but if you remove them from your diet you can reduce the inflammation which is a key player for optimal vision health.

These are the foods you should avoid:

  • All refined sugars
  • Junk Foods
  • Fast foods
  • Excess caffeine
  • All refined grains


Avoiding alcohol and cigarettes can help for optimal vision health. Eating a well-balanced diet rich in foods that were mentioned above you can improve your vision health and prevent damage of eyes as much as possible.

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