How can your diet affect your vision?

People often believe that the weakness of eyesight is an unavoidable result of aging or eye strain. In fact, a healthy lifestyle can significantly decrease the risk of eye health problems.

A publication, Age-Related Eye Disease Study (AREDS) in 2001, found that certain nutrients like copper, zinc, vitamin C, vitamin E, and beta-carotene may reduce the risk of age-related eye health problems by 25 percent. In 2013 this study was updated to test analysis. The variations included omega-3 fatty acids, Lutein, Zeaxanthine, and beta-carotene. The finding of this study shows that certain combinations may work better than others. More studies also agree that omega-3 fatty acids (including DHA), copper, Lutein, and Zeaxanthin are vital for eye health.

According to the American Optometric, more than 25 million people across the world are affected by age-related macular degeneration and cataracts. Both of the conditions have become the leading causes of blindness in people above fifty-five years of age. These diseases are often caused by inflammation and oxidation of the eyes, but research has found that foods rich in the nutrients like Lutein and Zeaxanthin can reduce the risk of chronic eye diseases. Other studies have found that a diet rich in vitamins C and E, beta-carotene, zinc, and omega-3 fatty acids can also help to prevent age-related eye diseases.

Warning signs for eye health

Possible warning signs that a person may experience during a troubled vision include,

  • frequent changes in visual clarity
  • seeing floaters or flashes in the field of vision
  • seeing distorted images
  • reduced peripheral vision

Aging is part of life, and there is no escape to it for anyone. It starts to become more noticeable when you touch a certain age or stage where its signs are seen on the face. Your body starts to develop wrinkles, your skin changes, and the hair starts to turn gray. Other signs include, one getting too wearily in the joints and the vision slowly becomes blurred as well.

Well if you have touched this stage of life or you experience the above symptoms, there are few dietary items discussed below that you should incorporate so as to help you prolong your youthful feeling longer. These foods have been discussed in particular to improve your vision.

Foods that promote a healthy eyesight

The respective article discusses six top food item that you should start eating now to improve eyesight.

Leafy green vegetables

Kale, spinach, and collard greens contain higher levels of Lutein and Zeaxanthin. These carotenoids have strong antioxidative properties which help ward off free radicals in your eyes. According to your expert eye doctor, they act as a defense mechanism to avoid cataract formation and macular degeneration as your child grows older. You can eat these vegetables raw, boiled, or can make smoothies out of them.

Image from Food.ndtv.com

Eggs and carrots

Intake of Vitamin A-rich eggs can help prevent night dry eyes and blindness. High level of beta-carotene is found in carrots which is an ancestor of this vitamin. They maintain your ocular structural integrity and help healthy functioning of their eye components.


Oysters and Dark meat contain increased levels of zinc, a mineral which delivers Vitamin A found in your liver to your retina. It is an important step in ensuring your eyes’ continuous melanin production. This pigment is mainly responsible for maintaining your retinal photoreceptors, especially the rods, to prevent night blindness.

Berries and citrus fruits

Another suggestion for healthy eyesight is eating strawberries and oranges as snacks. These fruits contain a high level of Vitamin C which can make strengthen your immune system and increase its resistance to eye infections and other diseases.

Deep-water fish

A good source of omega-3 fatty acids is fish like Tuna, salmon, and mackerel. They help to maintain lubrication in your eyes and prevent dry eye syndrome. Eating them regularly can also help decrease the risk of developing cataracts and macular degeneration with age.


Including almonds, walnuts, and pistachios in your child’s diet can also promote a healthier vision. These nuts contain substantial levels of Vitamin E, which also acts as an antioxidant that helps preserve your kid’s eyesight.

Image from NDTV foods

Do’s and Don’ts to improve your eyesight

Following are some do’s and don’ts’ you need to follow for a healthy vision.

  1. DO eat foods that are rich in Vitamin A, Vitamin C, beta-carotene, and Lutein as they help to repair the eyes, such as cod liver oil, sweet potatoes, papaya, butter, grapes, blueberries, and apricot.
  2. DON’T say no to greens, kids! Snack on kale, collard greens, spinach, zucchini, and brussels sprouts.
  3. DO get sufficient rest, since sleep lets overworked eye muscles to relax completely.
  4. DON’T stay involved in one activity for long. Take regular breaks in every visual activity just for 5-10 minutes to rest your eyes.
  5. DO increase your water intake, if your eyes are often blurry, dry, or tired.
  6. DON’T just rinse your face. Every time you have a few extra minutes, fill your mouth with water and then splash water with eyes wide open. This will make you feel fresh and relaxed.
  7. DO relaxation exercises. Place your hands together palm to palm and rub them together efficiently, creating heat. Place them over your eyes; it also helps your eyes to relax.
  8. DON’T let the light directly in whenever you’re exercising your eyes. These exercises will help your eyes to not get tired when you are sitting in front of a computer for hours.
  9. DO eat carrots and other foods rich in beta-carotene which gives food their respective orange hue. It helps promote eye health and corrects vision.
  10. DON’T forget Omega 3 found in cold-fish and nuts. These fatty acids help to stop age-related eyesight deterioration and keep your retinas healthy.
  11. DO avoid sugary foods as they have bad effects on your eyes. The more the sugar you eat, the worst will your eyesight grow.
  12. DON’T smoke. It has been connected to a bigger risk of developing age-related macular degeneration, optic nerve damage, and cataract.
  13. DO focus on an object that is at least 20 feet away, for 20 seconds, every 20 minutes. You’ll be astonished at how better your eyes feel.
  14. DON’T stare at gadgets for too long. The brightness level of your computer screen and the phone should be at the lower level as it reduces strain.
  15. DO eat bilberry as it is filled with antioxidants and will play a defensive role and increases blood circulation in your eyes.
  16. DON’T depend on your glasses totally. Take off your glasses as often as possible, to promote natural unassisted vision.

Final words

A healthier eye sight helps you to perceive the colors of nature and enjoy its beauty. Many people across the world are deprived of this blessing. You must be thankful to God and take care of your eyes as they are one of the most important but fragile organs of our body. Eat healthy, work healthy, sleep on time, wake up early, and reduce screen exposure for a healthier, clearer vision.

Areeba Hussain

Areeba is an independent medical and healthcare writer. For the last three years, she is writing for Tophealthjournal. Her prime areas of interest are diseases, medicine, treatments, and alternative therapies. Twitter @Areeba94789300

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