8 Foods that Improve Your Eyesight

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Some people have excellent eyesight, and they’re able to retain that for their entire lives. However, such individuals are few and far between. It is much more common for your eyesight to get poorer as you age.

This has to do with heredity to some extent, but you also have some control over it. For instance, there are some foods that you can eat that will lessen the chances of eyesight degeneration.

Here are a few of the foods that you can keep in your diet if you’re concerned about your eyesight as you get older.

Green Leafy Vegetables

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Before we get into the various foods that can help your eyesight, we should mention that you ought to be on the lookout for certain drugs that can harm it.

For instance, there’s Elmiron for bladder pain. It appears to be toxic to the retina. Try to avoid this type of medication, as it’s counterproductive to eat foods that help your vision while taking drugs that harm it.

Now, on to the first wonder food for eyesight, leafy green vegetables. The ones we’re talking about include:

  • Spinach
  • Collards
  • Kale

You can get these at a grocery store, or better yet, at your local farmer’s market. If you buy from a farmer’s market, you’re supporting local food producers, and the veggies you’re getting are probably fresher.

You can cook up some collards, have them with pork chops, or make a smoothie that features either kale or spinach. You’re getting a vitamin boost that should help you with age-related vision problems.


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Oysters are good for the eyes because:

  • They’re an excellent zinc source
  • They help Vitamin A create melanin

Healthy eyes have lots of zinc. Zinc assists Vitamin A to create melanin, which is a pigment that you need to protect your eyes. If you don’t have enough zinc, then you’ll have poor night vision.

You can also develop cataracts. Oysters are delicious, and if you live somewhere close to brackish, salty water, you can probably get them very fresh, when most people agree they are the best.

Citrus Fruits and Juice

Various citrus fruits and juices can help your eyesight as well. Oranges are one of the best examples. They have lots of Vitamin C, and that’s key for great eye health.

Fresh fruits are the best source, so again, the farmer’s market or grocery store is the place you’ll need to go. Vitamin C contributes to healthy eye blood vessels.

The more of it you can get, the less chance you will develop cataracts as you age. If you combine it with certain other minerals and vitamins, you can also avoid age-related macular degeneration, which is likely as you get into the later adulthood stages.

Beans and Other Legumes

Black beans in a wooden spoon with cilantro and onions in the background

If you like beans, it will please you to hear that they’re good for your eyes as well. You can’t go wrong with black beans, kidney beans, lentils, and others. They have both zinc and bioflavonoids.

They can keep you from developing cataracts and macular degeneration, and you can prepare them in many different ways. You can make lentils into lots of different kinds of soups and stews.

Black beans are tasty by themselves, but you can also make things like spicy black bean burgers out of them. You can use kidney beans in chili, and also various pasta dishes and salads.

Oily Fish

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Fish is another food that is eyesight-boosting. Salmon, in particular, can help you in this regard, but tuna works as well. These sorts of fishes have Omega-3 fatty acids, which doctors and nutritionists sometimes call healthy fats. These contribute to your visual development and your retina’s health.

You can prepare them in many creative ways. A tuna salad sandwich is always suitable for lunch. You can make honey garlic salmon, salmon puffs, seared salmon with lemon butter, and there are plenty of other recipes that you can learn.


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Nuts work hard to protect your eyesight. They have Vitamin E in them, which is an antioxidant. With it, your eyes can manage and repel free radicals.

It is free radicals that increase the chances that you could develop age-related macular degeneration, and cataracts as well. The best nuts for this purpose are almonds, but cashews, peanuts, and pistachios work too.

You can snack on them as part of trail mix or by themselves. You can also use them in salads and several other dishes. You can have them as spreads, like peanut butter and almond butter. They’re loaded with protein for energy as well.


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Eggs are good for eyesight too. Egg yolks contain several substances that will help you retain your vision, including zinc, zeaxanthin, lutein, and Vitamin A. Every one of those is vital for your eye health.

You can fry eggs, scramble them, or serve them sunny-side-up. You can have omelets, poached eggs, or an egg salad sandwich.

However, you probably shouldn’t eat them every day. While they help your eyesight, they’re also high in cholesterol, which can harm you if you eat too much of it. Like most things, moderate amounts are fine.


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Surprisingly, pork is also good for eyesight. It contains zinc. You can have pork chops or some shredded pork shoulder for tacos or burritos.

Pork can be high in fat, but there are leaner cuts as well. A nice pork tenderloin is one of the better options. You can marinate it with garlic, soy sauce, red wine vinegar, oregano, lemon juice, and olive oil.

As you can see, there are many foods that you can eat regularly if you want to keep your eyesight in top shape as you age. Even if you know eyesight isn’t the best in your family as you age, you can fight back against degeneration.

You can also look into glasses or contacts if you know that your vision is getting worse. There’s also laser eye surgery now that’s safer and more dependable than it ever was in the past.   


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