Improve Your Eye Health – The Food and Vitamins You Need

Food for eyesight improvement

Improve Your Eye Health – The Food and Vitamins You Need

We’ve all heard that eating our carrots can improve our vision. But do you know why carrots in particular are good for that or if there are any other foods for eyesight improvement?

Why Carrots?

Carrots and other orange-coloured fruits and vegetables help eye health because of beta-carotene. It’s a type of vitamin A that gives these foods their orange hue. This helps the retina and other parts of the eye to function.

But, how can you improve your eye health if you’re bored of orange fruits and vegetables?

Best food for eyes

Leafy greens

Leafy greens are packed with lutein and zeaxanthin. These are antioxidants that lower the risk of developing macular degeneration and cataracts.

The amount of Lutein and zeaxanthin needed in the body doesn’t come naturally. This means it’s very important to eat foods high in these, like leafy greens. Help yourself by increasing your consumption of things like broccoli, spinach, kale, swiss chard, and dark types of lettuce.

Food good for eyes


You can also find these two antioxidants in eggs. The yolk is a food good for eyes. It’s full of  Lutein, zeaxanthin and zinc, which also helps reduce the risk for macular degeneration.

Foods for eye health

Fatty Fish

Have you been told before that one of the best food for eyes is fatty fish?

Fish like tuna, salmon, mackerel, anchovies and trout are rich in DHA, which is a fatty acid found in your retina.

If you have low levels of DHA, you may have a greater risk of getting dry eye syndrome.

Vitamins for eye health


Almonds are full of vitamin E which is a great vitamin for eye health. This slows macular degeneration. Just one handful a day provides half of your daily dose of E.

Improve eye health

Vitamins for eye health

Other than foods for eyesight improvement, what about vitamins?

Many eye vitamins manage blood sugar levels, hormonal responses, absorb UV lights and blue light that comes from digital devices. If we’re able to lower the amount of blue and UV light that enters the eye, antioxidants will help preserve healthy cells and prevent eyes disorders

Vitamin C

You probably know vitamin C as the vitamin that helps fight colds… but it does more than that. It helps protect your vision by helping you absorb more trace minerals and nutrients in general.

In one long-term study, 3,000 adults were studied (ages 43 to 86) and cataracts were 60% less common among people who reported using multivitamins with both vitamin E and C.

Best food for eyes

Vitamin E

Vitamin E and vitamin C work together to keep cells and tissues strong from inflammation. Vitamin E decreases the risk of age-related macular degeneration. It’s also used to heal when it comes to operations like laser eye surgery.

Food for eyesight improvement

Omega-3 Fatty Acids

Just like fatty fish, omega-3 fatty acids help improve eye health. These acids are anti-inflammatory and are able to slow down the effects of aging.

People who eat a lot of processed foods, vegetable oils or those on a vegan or vegetarian diet which doesn’t include fish tend to have an omega-3 deficiency.

Omega-3s help to stabilize blood sugar levels, which helps fight eye damage caused by diabetes, helps stop cells from mutating and improves circulation in the body.

Food good for eyes

Fill Up Your Plate

Now that you know the best food for the eyes, it’s time to fill up your plate and start eating the right foods!

If you’re able to eat the majority of these foods and start taking these vitamins, your eyesight should remain healthy or even improve over time.

If you have any more questions on how you can improve eye health, what foods are good for eye health or other vitamins to help improve your eye health, contact us today.

Sun Valley Optometry is conveniently located in the Orchard Park Mall and can help answer any of your vision or eye health-related questions.


Book an Exam

All of our optometrists are currently accepting new patients. Contact us today and we will be happy to help with your eye care needs.