6 Foods that Naturally improve the Health of your Eyes


One of the most vital and delicate organs in our body is our eyes – it’s a scary prospect to think about losing your vision.

Typically, a lot of the natural degenerative processes in relation to the eyes are irreversible. But there are some important things we can do to maintain eye health and avoid problems down the road. As with a lot of common health issues, your diet and nutrition are essential steps to preventing future problems.

So, here are the foods you’ll want to focus on if you’re interested in improving the health and functioning of your eyes.

  1. Fish

The cells found in your retina contain long-chained fatty-acids. Cold-water fish such as tuna, salmon, sardines and mackerel are rich in omega-3 fatty acids that are required by the eye. These can help protect against dry eyes, cataracts, and macular degeneration.

Instead of just taking fish supplements, I typically advise people to try and stick to natural ways of consuming fish products, like eating seafood.

  1. Leafy Greens

Leafy greens – they seem to be recommended for the health of every organ, don’t they? When I refer to leafy greens, I mean spinach, collard greens, broccoli, kale and things like that.

These natural foods are packed with zeaxanthin and lutein. These are pigments that help stem the development of macular degeneration.

When preparing them, we recommend that you don’t overcook. For best results and preservation of nutrients, eating the greens raw in a salad is usually the best way.

  1. Whole Grains

Whole grains have a low glycemic index and can help you reduce the risk of age-related macular degeneration.  Incorporating whole grains into your diet will give your body enough vitamin E, niacin and zinc that eyes need to stay healthy.

  1. Citrus Fruits and Berries

Fresh fruits such as oranges, lemons, grapefruits, and berries are some of the best when it comes to offering vitamin C.  Regular consumption of citrus fruits and berries will help reduce the risk of cataracts and other eye diseases.

  1. Bilberries

Related to blueberries and cranberries, bilberries help improve the flow of blood to the eyes and reduce retinal inflammation.

As legend has it, bilberries were used by World War 2 fighter pilots to improve their vision at night. Whether that’s true or not is not entirely clear, but what’s known is that bilberries can contribute to improving your eyesight.

  1. Apricots and Blueberries

The eye requires vitamin A to repair damaged tissues and cells. However, the body cannot create vitamin A naturally; instead it must obtain it from other sources. Apricots and blueberries are rich in lycopene and beta-carotene that the body uses to create vitamin A.


Working these foods into your diet on a regular basis will help you to improve the health of your eyes. More importantly, it will make them more resistant to some of the common degenerative problems with the eyes. They are great, natural foods that will be beneficial for your health as a whole.


Further Reading/References:

1. Foods that Can Help Protect and Improve your Eyesight, Mercola.com

2. Bilberry Extract and Vision, Web MD

2. Eat These Veggies to Improve your Eyesight, onegreenplanet.org


About the Author:

Adam is a writer that is passionate about health and fitness. He regularly posts articles on topics like nutrition, fitness, and natural remedies. You can read more of Adam’s articles at ThinkHealthiness.com.

Adam Ferguson
Adam is a writer that is passionate about health and fitness. He regularly posts articles on topics like nutrition, fitness, and natural remedies. You can read more of Adam's articles at http://www.thinkhealthiness.com/