Several studies have shown that certain foods are very good for the eyes and can help protect your eyesight. This is especially true for age related medical conditions like macular degeneration and cataract, the main cause of vision loss in older adults. Foods rich in beta carotene, vitamin C, vitamin E, lutein, and omega-3 fats can help in the prevention and treatment of macular degeneration and cataract formation.

So, here is a list of foods that are good for your eyes:


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I think we all heard that carrots are good for the eyes. And it is absolutely true! Carrots are rich in beta carotene (an inactive form of vitamin A). Beta carotene is an antioxidant that can help you prevent cataracts and macular degeneration. Even though carrots are mostly associated as eye food, they have numerous other advantages for your health (especially for skin problems). If you want to make good use of the vitamin A in the carrots eat your carrots with a little bit of oil (a salad with olive oil would be my choice). The reason for that is that beta carotene as an inactive form of vitamin A is lipophilic meaning it dissolves in fats, oils and lipids.


Spinach is rich with beta carotene and vitamin C. Spinach contains lutein and zeaxantin (two antioxidants that can be found in the macula of the eye) so eating foods rich in these two substances increases the pigment density in the macula, and protect your eyes from sun damage and blue light, all that being helpful in preventing macular degeneration.

Spinach can be eaten raw or cooked, but beware, do not overcooked (because it will lose important nutritive substances) and do not leave the cooked spinach for the day after (because the nitrates in the spinach can turn into toxic substances).

Kale, broccoli and Brussels sprouts

They are rich in vitamin C which is a antioxidant beneficial to the eyes. They contain as well vitamin K and A, and lutein and zeaxathin. They can be eaten cooked (steamed) or even raw. There is another reason you should eat kale, broccoli and Brussels sprouts. They are anti cancerous foods!

Blueberries, black raspberry, cranberry, red grape

All these fruits contain anthocyanins, a powerful antioxidant that increases night vision. Anthocyanins are highly concentrated in berries of the mentioned fruits and eating just a cup of them can help night vision within 30 minutes. Anthocyanins have potential health effects against aging and neurological diseases, inflammation, bacterial infections and even cancer.

Wild salmon, cod, sardines and tuna

Scientific studies have shown that omega-3 fats help protect your eyes.

Omega- 3 fats are essential for visual development during infancy. A deficiency in this fatty acid can lead to damages to the retina of the eye. Essential fatty acids are important for the regulation of intraocular pressure because they help the drainage of eye fluids.

Furthermore cold water fish are rich in Dicosahexaenoic acid (DHA), an important fat that helps the stabilizing of cell membranes in the body. DHA is recommended for the treatment of macular degeneration, dry eyes and overall sight preservation.

Eating two times a week fish should be sufficient to lower the risks of age related macular degeneration.


Ostriches are rich with zinc another important ingredients for the preservation of your eyes. Zinc can be found in the retina, and in people affected by macular degeneration the levels of zinc in the retina are quite low. Because zinc helps the functioning of enzymes responsible for the eye, eating food rich with zinc should help you prevent or treat macular degeneration.

Turkey meat

Turkey meat is also rich in zinc and with niacin (a B-vitamin that protects the eyes against cataracts).


Eggs contain sulfur, lutein, lecithin and amino acids. All this substances are good for your eyes. Sulfur helps protect the eye lens from cataract formation while lutein decreases the risk of macular degeneration.

Garlic and onions

They are rich in sulfur, which is essential for the production of glutathione. Glutathione is an antioxidant that helps in preserving the lens of the eye.

Other foods

There are many foods that are beneficial for your eyes: Soy (rich in essential fatty acids and vitamin E), sweet potatoes (they contain beta carotene), wine (red wine is rich with antioxidants), flaxseed (rich with Omega-3) and virgin oil.


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