Foods That Boost Your Eye Health and Improve Your Eyesight

Foods That Boost Your Eye Health and Improve Your Eyesight

Are you consuming the foods that are best for your eyes? There’s more to eye nutrition than just eating carrots.

Get to know the foods boost your eye health and help protect your eyesight against sight-threatening diseases.


Black Currants

Black currants contain one of the highest levels of the antioxidant anthocyanins and is also loaded with essential fatty acids, which is beneficial for its anti-inflammatory properties. These fatty acids and antioxidants support eye health.

You may use black currant seed oil or eat the whole food for medicinal purposes.

Berries and Citrus Fruits

Grapefruits, oranges, berries and lemons are rich in vitamin C, which can help reduce the risk of macular degeneration and cataracts.

Colorful Vegetables and Fruits

These include tomatoes, carrots, strawberries, bell peppers, corn, pumpkin and cantaloupe, which are great sources of vitamins A and C. Also the carotenoids compounds that give these vegetables and fruits their yellow, orange and red pigments, help decrease the risk of many eye diseases.

Egg Yolks

Egg yolk contains about 0.25 mg each of zeaxanthin and lutein. These are needed for optimal vision. Remember to be sure that you only purchase organinc and high quality egg yolks, preferably from pastured raised chickens. You can also eat them raw, whenever possible, to get the most possible benefit.

One raw egg yolk contains about 0.25 mg each of lutein and zeaxanthin, in a highly absorbable, nearly ideal form. Keep in mind that lutein is an oil-soluble nutrient, so for proper absorption, add a little bit of healthy fat, such as olive oil, coconut oil, or raw organic butter.


To help protect against cataracts, macular degeneration and dry eyes, cold water fish such as sardines, tuna, salmon and mackerel are recommended, due to its omega-3 fatty acids content.

If you do not eat seafood, you can get your supply of omega-3s by taking vegetarian or fish oil supplements, that contain flaxseed oil or black currant seed oil.

Leafy Greens

Leafy greens such as avocados, peas, broccoli, kale, spinach and collard greens are full of zeaxanthin and lutein, important plant pigments that can help stem the development cataracts and macular degeneration.


Black-eyed peas and kidney beans are great sources of zinc and bioflavonoids, that can help lower the risk for developing cataraacts and macular degeneration and also protect the retina.

Sunflower Seeds

Sunflower seeds are great sources of zinc and vitamin E. These help keep your eye disease-free and healthy.

Whole Grains

Whole grains such as brown rice, quianoa, whole oats and breads, contain a low glycemic index, which can help reduce the risk for age-related macular degeneration. Also the zinc, niacin and vitamin E, found in whole grains also help promote overall eye health.