Many people are suffering from vision problems. What they do not understand that is this condition can be controlled by eating healthy. Most likely you must have heard that carrots and all other orange-colored fruits and vegetables help in promoting eye health and protecting vision. This is because they contain Beta carotene, a type of vitamin A that assists the retina and other eye parts to function well.

However, eating foods with beta-carotene to enhance eyesight is not the only solution to better vision. There are other numerous minerals and vitamins that are essential for promoting eye health. Ensuring that these foods are a part of your diet help in keeping your eyesight in good condition.  

Leafy Greens

Leafy greens contain lutein and Zeaxanthin. They both are antioxidants that have been shown to lower the risk of developing cataracts and macular degeneration. The major source of the lutein carotenoids is kale and spinach. Others include collard greens, swiss chard, Brussels sprouts, and broccoli. 

Lutein and zeaxanthin are found in high concentrations on the macula. Lutein is more specifically found in the macula pigment which is responsible for protecting the central vision as well as aiding in the absorption of the blue light. Zeaxanthin is found in the retina.


Cold-water fish like salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids. These fatty acids help in protecting against dry eyes, cataracts, and macular degeneration. People who consume animal-based omega-3 fatty acids have a lower risk of developing advanced macular degeneration by 60 percent as compared to those who consume minimal amounts.

Whole Grains

Diets containing foods with low glycemic index (GI) can assist in reducing the risk of age-related macular degeneration. You can swap refined carbohydrates for whole grains foods like grown rice, whole-wheat bread, whole oats, and pasta.  These foods contain Vitamin E, niacin, and zinc, which are good for the overall eye health.


The egg-york contains lutein and zeaxanthin in addition to zinc which assists in reducing the risk of macular degeneration. 

Black currants

Black currants contain the highest levels of anthocyanin that you cannot find elsewhere. They contain approximately 190-270 mg per 100g. Black currants are also rich in fatty acids which add to their anti-inflammatory property. Anthocyanin is a flavonoid that has vast health benefits as an antioxidant.  Its functions include providing protection from DNA cleavage, alteration of hormone-dependent disease symptoms, anti-inflammatory activity, and membrane strengthening.


Bilberry contains high amounts of anthocyanin. The anthocyanin from these berries protects visual functioning during retinal inflammation. It also helps in reducing early signs of macular degeneration and cataracts. 


Legumes such as lack-eyed peas, kidney beans, and lentils are a top source of bioflavonoids and zinc.  These assist in protecting the retina and lowering the risk of developing cataracts and macular degeneration.

Fish oil and Flaxseed Oil

These are supplements that contain omega-3 fatty acids which have super eye health benefits.  Some other benefits of these oils include preventing and controlling eye syndrome as well as reducing the risk if macular degeneration and cataracts. 

Sunflower Seeds

Sunflower seeds assist in keeping your eyes disease free and healthy. Taking sunflower seeds as part of your snack improves your level of vitamin E and zinc. 


When taken in moderation, lean beef can help in boosting your eye health. Beef contains zinc, which is useful in assisting in the absorption of Vitamin A in the body and also helps in reducing the risk of advanced age-related macular degeneration.

Eating healthy can in a great way assist in improving your eye health. It is essential that you practice a healthy eating habit to maintain overall good health as well as your visionary health. Particularly eating the above-mentioned foods will assist in keeping your eyesight clear.