Fifteen Foods for Vision Health

red peppers full frame on black backgroundThe idea of blindness, even partially, is scary. The thought of no longer seeing loved ones or all the sights the world has to offer is entirely devastating.

Vision problems can occur with age. Like other tissue and organs in your body, your eyes have to put up with a lot. They are regularly exposed to free radicals and potential damage from the sun and other sources.


Two common causes of vision problems (and loss) are cataracts—which are marked by cloudy areas in the lens of the eye—and age-related macular degeneration (AMD)—which causes vision loss in the macula, the part of the eye responsible for central vision.

Food may help prevent these conditions so you can see far into the future. Now be warned, there is no concrete proof that nutrition preserved eyesight. There is, however, a variety of studies to suggest that certain nutrients, and an overall healthy diet, do help.

The best nutrients for your eyes appear to be antioxidants. Vitamins A, C, and E, along with the mineral zinc, may help improve and support eye health.

You can get these nutrients in:

  • Red peppers
  • Broccoli
  • Sweet potatoes
  • Almonds
  • Peanut butter
  • Yogurt


Lutein and zeaxanthin are antioxidants that have also been identified explicitly as potential boons to eye health. They are generally found in bright yellow and orange vegetables, as well as leafy greens. Try:

  • Broccoli
  • Oranges
  • Kale
  • Nectarines
  • Eggs

Lastly, omega-3 fatty acids may help promote eye health and support clear vision. The best sources of these nutrients are fatty fish like salmon, tuna, herring, sardines, and mackerel.

You may be able to eat your way to better vision and healthy eyes in the same way you can for a healthy heart and weight. Focus on including more of these nutrient-dense foods into your diet and watch the results.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.