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Top 10 Foods to Boost Your Eyesight

Written on May 29, 2012 at 11:27 am , by

I can see clearly now... (Photo by David Tsay)

“Every time you open your mouth, you have an opportunity to improve your health or promote disease,” says Elizabeth Somer, R.D., author of Eat Your Way Sexy. While nutritious foods are good for your whole body (antioxidants help keep vessels clean no matter where they are) certain foods and nutrients are especially beneficial for different parts.

Since we’re wrapping up Healthy Vision Month, we asked Somer to give us a rundown of her top 10 eats for your eyes. Vitamin C, vitamin E, selenium, beta carotene, lutein have been shown to reduce risk for cataracts and macular degeneration. Here are foods that are high in these nutrients, plus ideas for how to incorporate them in your diet.

  1. Spinach: Toss these lutein superstars into lasagna, layer leaves in sandwiches or even blend in a smoothie (you won’t taste it mixed with fruit!). Just 10 milligrams of lutein per day—about 1/2 cup spinach—can help prevent vision loss, research has proven.
  2. Broccoli: The green veggies, delicious in salads, soups or these twice-baked potatoes (yum!), pack a one-two punch of vitamin C and lutein.
  3. Citrus fruits: Slice up an orange or grapefruit as a side with your lunch salad or sandwich for some vitamin C.
  4. Nuts: High in both omega-3 fatty acids (which may help prevent dry eyes) and vitamin E, nuts like almonds and cashews are great picks. Snack on an ounce or mix a tablespoon into your morning oatmeal or yogurt.
  5. Seafood: Many fish are naturally rich in omega-3 fats. Try salmon or arctic char for the largest dose, and find some of our favorite seafood recipes here.
  6. Bell peppers: Serve in a stir-fry or dip in hummus more vitamin C in your diet. One red bell pepper provides 240 percent of your recommended daily amount of the vitamin!
  7. Avocado: Mash them up in guacamole or slice on top of a sandwich for some hunger-fighting healthy fats and peeper-promoting vitamin E.
  8. Carrots: Bugs Bunny was on to something…beta carotene was actually named after carrots since the veggies are such an ample source. Throw slices or coins into salads, pasta primavera or soups.
  9. Sweet Potatoes: Another super source of beta carotene, these tubers are tasty in mashes (swap for basic white potatoes) or baked in the oven as healthier fries.
  10. Whole grains: You’ve heard that going whole is better for more fiber, but foods like whole-wheat breads, pastas and cereals also pack zinc and selenium. Serve that bell pepper stir-fry over brown rice for a meal that’s a feast for the eyes.

More from FITNESS: These lesser-known, affordable superfoods can help keep you healthy and slim!

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  • Sherry Tejada

    After increasing my Vit C intake (just for the antioxidant boost), the first thing I noticed was improved eyesight!!

    Sherry Tejada

  • Ameerunnisa205


  • Sam_feary

     did it work???

  • Stehubbz

    guess since i only eat 4 of these i should prepare for a blurry future

  • Girishbalanagu

    nice article. its useful to me

  • Rctomlin


  • Rctomlin

    I kid you guys not…I went to the eye doctor and was give a prescription to wear glasses. I didn’t wear the glasses for that entire year because I believe glasses weaken and strain the vision causing you to end up have to wear trifocals after prolong use. Anyway..for the entire year that I didn’t wear my glass, I focused on relaxing my eyes as much as I could. I never stared at anything for long periods of time, I blinked a whole lot more than usual and ANY TIME my eyes felt a little tired I would close them so that they could rest. I came back to the eye doctor that following year and guess what. He told me my VISION GOT BETTER!!! People, just understand that our body produces what it naturally needs to stay healthy just up keep on it. Thanks and good seeing!

  • Lindaventermom

    Glad it worked for you.  But why run on stilleto’s when you can wear tekkies.

  • Abid khan


    I am 30 years old wearing 2.50 cylinder number glass but I want to improve my vision and I want to checked my eyes from your clinic so what should I do for date I am ready for any cost on it
    so please send your email address that I can easily send a mail, I do not want to check my
    eyes with anyone else.


    Abid khan

  • Dian82rose

    What are food items u eat to improve your eye sight Pls say to me

  • Pingback: The Importance of Teaching Your Children About Caring for Their Eyes | VisionMD

  • homehealthplanet

    This is a nice sharing! I also have another complete different food list for vision improve to share.

  • Pingback: Foods That Improve Eyesight Contain Various Prpdicts such as lutein.

  • http://www.en.neurovision.co.il/e-index.asp Yair Yahav

    Informative post, Karla Walsh
    There are so many ways to improve vision naturally including having healthy diet, various eye exercises regularly. And it is very essential for all of us to be aware
    about what foods are most effective to boost poor eyesight without any surgery.