7 beneficial foods that improve your eyesight

7 beneficial foods that improve your eyesight


A good diet helps our body function properly, and a very important part is our eyes. Therefore, lifestyle deterioration contributes to the accelerated emergence of cataracts and macular degeneration, for example.

The inclusion of eye-friendly foods rich in nutrients and antioxidants in diet foods is essential. In addition, they prevent the appearance or acceleration of eye pathologies that threaten the progressive loss of vision. Generally, fruits and vegetables are the main foods that help improve our eye health.

What foods are beneficial to eyesight and improve eye health?


A food rich in vitamins A and C, it is a source of quercetin, a compound that is essential not only for heart and hair but also for cataract prevention in diabetic patients. Most of this compound is found in or on the skin of onions. Therefore, the best choice is to cook this portion with a meal.

It also enhances the resistance of the sun to UV light as well as artificial UV light, as it promotes the production of pigments that are essential for avoiding retinal problems.

Source of carrot and vitamin A

Another food that improves eyesight and has multiple characteristics. In addition to helping prevent cataracts, they reduce the risk of developing cardiovascular disease, thanks to their large contribution to the cells of the lens.

It is the carotenoids that make it up that make this beneficial contribution. Similarly, orange, yellow, or red vegetables are also rich in carotenoids and should be included in your diet.

The vegetable is also rich in vitamin A, which directly affects retinal function, which helps improve night vision.


Like previous vision-friendly foods, spinach helps prevent age-related conditions. In addition, their constituent antioxidants, lutein and zeaxanthin, help protect the eyes against sunlight and cataracts. Also, the abundance of carotenoids helps prevent cancer.

Broccoli and vitamin C make a big contribution

This is one of the best known superfoods. Rich in vitamin C, water, fiber, and low in calories, this vegetable helps protect the eyes primarily from the sun.

Daily studies of broccoli can increase the density of macular pigment in the eye by up to 30%, according to scientific studies.

The ability to perceive color and movement is a basic part of the retina. Also, eating broccoli lowers cholesterol and increases iron. For all these reasons it is considered one of the foods good for the eyes.


Blueberries are definitely fruits that help us maintain our visual health. It enhances visual ability, among other characteristics such as the prevention of kidney stones and urinary incontinence.

The secret of this fruit was revealed during World War II. Before the flight, the British pilot noticed when to adapt to the light and consumed it.

This fruit contains flavonoids, a type of antioxidant that prevents the accumulation of free radicals that cause eye cell aging and internal eye damage. Other similar fruits can be raspberries, blackberries or grapes.

 Brazil nut or macadamia nut

Rich in omega-3 fatty acids, this fruit is a healthy fat that nourishes and benefits the nervous system. Similarly, these nuts contain vitamin E and selenium, the nutrients needed to prevent cataracts.

Want to know foods that are higher in omega-3 acids? Download the Food Guide containing Omega-3 Acids.


It is also essential to put pepper in the shopping cart to improve visual health. They are one of the richest sources of vitamins A and C, in addition to B6, lutein, zeaxanthin, beta-carotene, and lycopene. These nutrients help prevent cataracts and macular degeneration in an excellent way.

About Saad Mushtaq

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