nutsAlmonds, cashews and peanuts all contain omega-3s, just like fish. Though they don’t contain as much, they’ve also been known to help reduce dry eyes and eye disease as you age. Grab a handful midmorning if you’re in need of a pick-me-up.


avocadoLike spinach, avocados are rich in antioxidants commonly found in the eye like lutein and zeaxanthin. Avocados contain more lutein than any other fruit. Lutein has the ability to reduce the risk of macular degeneration and cataracts.


CornIt’s not just a tasty side; corn also contains some lutein and zeaxanthin. Research in the Journal of Agricultural Food and Chemistry discovered that cooking corn longer increased the amount of lutein and the antioxidant levels per serving.

Dark chocolate

Dark chocolateDark chocolate has been shown to be very beneficial to your eyesight. By adding dark chocolate to your diet, you are increasing your intake of flavonoids that help protect blood vessels in your eyes.

Strong blood vessels equal strong cornea and strong lens, so eat up!


wineSimilar to dark chocolate, wine, especially red wine, contains flavonoids that are good for blood vessels and blood circulation, which is beneficial to your eyes. This doesn’t mean you should go on a crazy wine bender. Moderation is the key to utilizing the health benefits of wine.


OrangesThese tasty citrus fruits are rich in vitamin C, which may help improve the health of your eye tissue. In the eye, vitamin C may help regenerate other important antioxidants, such as vitamin E.


BilberriesBilberries can lead to the reversal of eye disorders like macular degeneration, which is the loss of vision in the center of a person’s visual field, and typically occurs in older adults.

Choose Foods by Nutrients

Here’s a rundown on health choices you should be getting at least three servings per week of — from each group.

  • Vitamin A: Carrots, kale, spinach, dairy products, egg yolks
  • Vitamin C: Citrus fruits (especially kiwi fruit) and juices, green peppers, broccoli, potatoes
  • Vitamin E: Eggs, whole grains, vegetable oils, sunflower seeds
  • Lutein: Spinach, corn, kale, broccoli, Brussels sprouts
  • Fatty acids: Coldwater fish, such as salmon, mackerel, and rainbow trout; sunflower oil, corn oil
  • Zinc: Meat, poultry, fish, whole grains, dairy products

There are plenty of ways to improve your eye health; the best way to improve your eyesight is through the foods you eat. Take advantage of this list of foods to improve your eyesight naturally.

These foods won’t cost as much money as something like laser eye surgery, and they are quite tasty.

Everyday Wellness Healthy Eating