Top 10 food tips to improve your eyesight

Tina Patel Tina Patel
Thursday, 08 June 2023 Share this blog: Facebook Twitter LinkedIn Copy link Copy Link

While eating a healthy, balanced diet - along with regular exercise - can keep issues like obesity and diabetes at bay, it can also help to retain and improve your eyesight. When it comes to health, many people forget just how important our eyes really are - and yes, what you eat can affect how well they perform!

spinach juice

What's more, there are a number of foods that have been scientifically proven to improve your vision. So if you're wondering what to eat for your next lunch or dinner, try some of these:


You saw how spinach made Popeye fit and stronger, but did you know this green leafy vegetable can help to prevent the development of macular degeneration? The NHS describes this as "a painless eye condition that causes you to lose central vision, usually in both eyes."

Typically, macular degeneration affects people aged over 50 years old, but it's never too late to reduce your risk of developing the condition. Start with your diet by ensuring you pack meals with spinach, which contains the plant pigments lutein and zeaxanthin - the key ingredients to warding off macular degeneration development.


Good news for pescatarians and seafood lovers, because fish is another food that’s great for maintaining your eyesight. Cold-water fish such as salmon, tuna, mackerel and sardines contain omega-3 fatty acids, which work to protect your eyes from becoming dry and reduce the development of macular degeneration and cataracts – cloudy patches that develop in the lens of your eye and can cause blurred or misty vision.

If you don't eat seafood, you can eat hemp seeds, chia seeds and walnuts, all great sources of omega 3. Alternatively, you can obtain a good supply of omega-3 by taking fish oil supplements.

top 10 foods to improve eyesight eggs


Eggs are delicious, whether they are made into a tasty omelette, boiled or scrambled for breakfast. But did you know that they are rich in lutein and vitamin A, which can help eye health and function? For a plant-based option choose dark leafy greens like kale and spinach.

These vitamins and nutrients work to protect against night blindness and dry eyes, so on your next food shopping trip, don't forget to pop a box of eggs into your basket or a bag of greens.


If you’re beginning to get bored of salads, there are a number of delicious ways in which you can make them more exciting. Adding a mixture of beans and pulses, such as kidney beans, black-eyed peas and lentils will not only add flavour but can help to protect the eye’s retina.

This is due to such foods being high in bioflavonoids and zinc – both of which are also effective in lowering the risk for developing macular degeneration and cataracts.

Orange juice

If you find yourself reaching for fizzy, sweetened drinks regularly, make a healthy change by swapping them for something fresh and nutritious like orange juice.

Citrus fruits like oranges, berries, lemons and grapefruits are a great source of vitamin C – vital for reducing the risk of cataracts and macular degeneration. So next time you begin craving fizzy drinks, sip some orange juice instead and your eyes will thank you for it.


Over the past couple of years, the green leafy vegetable kale has become renowned for its rich, ‘superfood’ qualities, placing it at the forefront of every health-conscious individual’s diet.

Like spinach, adding kale to your meals can help stem the development of macular degeneration and cataracts, thanks to it being a strong source of lutein and zeaxanthin. Similarly, broccoli, peas and avocados are also rich in this antioxidant duo.


If you like to snack during the day, reach for a piece of fruit rather than junk food like crisps and chocolate.

While all fruit is good for you, blackcurrants contain some of the highest levels of the antioxidant anthocyanins found in nature. Clinical trials have found that this antioxidant works to enhance ocular blood flow – important for maintaining good eyesight.

top 10 foods to improve eyesight wholegrain

Whole grains

Whole grains are a healthy alternative to refined carbohydrates and should be included as part of a balanced diet.

Brown rice, quinoa, whole oats and whole-wheat bread all belong to the whole grain family and are good sources of vitamin E, zinc and niacin. These vitamins and nutrients are hailed for promoting overall eye health.


Another great food to snack on is nuts. These contain omega-3 fatty acids and vitamin E that help to promote eye health.

Pistachios, peanuts, walnuts and almonds are all rich sources of these vitamins and nutrients. Make sure you buy the unsalted versions since these are much healthier than those coated in salt or sugar.


You might be surprised to learn that when eaten in moderation, lean beef can help to improve the health of your eyes. This is because beef is a rich source of zinc, which helps the body to absorb vitamin A and help reduce the risk of macular degeneration.

Cook your beef either on the grill or fry lightly in a little bit of coconut oil for the healthiest results. If you would prefer a plant-based option, you can add nutritional yeast to your diet which is full of health benefits.

If you have any questions surrounding eye health, contact our optician today at

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