Your eyes are the one and only organ that stay the same size from birth to adulthood. But your vision seems to change a lot throughout your lifetime, doesn’t it?

There are many factors that play a role in changing your eyesight, from sitting in front of a computer all day to old age and even to the foods we eat.

Certain foods are better than others when it comes to our eyesight. We all know carrots can work wonders for your eyes, but I bet you didn’t know about these other dietitian approved foods for natural vision correction.

1. Colorful Fruits and Vegetables

Vitamin A is essential for our retina during the night when there’s no light to aid our eyes in seeing.


Brightly colored foods are rich in beta-carotene, like mangos, papaya, sweet potato, and yes, carrots. The beta-carotene nutrient converts into vitamin A in our bodies, giving us all the goods for night vision.

Some other colorful foods, such as oranges and red peppers, have zeaxanthin which is also found in our retinas and can promote healthy eye function.

2. Blueberries

Damage from aging and light and disease such as diabetes can be slowed down with a pigment found in certain berries that protect retinal cells.

Blueberries, blackberries, and bilberries all have this pigment that decreases the rate of progression of age-related eye problems and cataracts.


2 handfuls of blueberries or 10 blackberries will be sufficient in helping our your eyesight.

3. Seeds, Turkey, and Shellfish

It’s an odd combination of food, isn’t it? They all have one thing in common that supports your eye health.

Zinc. It’s the one mineral that has undergone rigorous testing to prove its importance in healthy eyes.

Lean meats, such as turkey, are high in zinc, as well as seeds and wholegrains. Crabs, oysters and sardines are also great sources of zinc.

4. Omega 3 Fatty Acids


Also found in our retinas, omega 3 fatty acids aid normal function of the light-sensitive cells.

One portion a week of oily fish, like salmon or fresh tuna, and eggs, will give you your needed daily dose of omega 3 fatty acids for your eyes.

5. Leafy Greens

Your mother always told you to eat your greens, and she had a good reason too! Leafy green foods are beneficial in so many ways and improved eyesight is just one of the benefits.

Foods like kale and spinach are rich in lutein, an important nutrient found in the lens and retina of your eye. Some professionals believe this nutrient helps absorb damaging ultraviolet and blue light.

10 mg of lutein a day will be enough to help your eyesight. That’s just one portion of kale a day!


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