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10 Foods For Perfect Eyesight

An old popular saying states that we are what we eat, which is largely true.

Our health mainly passes from the plate, and a varied and balanced diet is the first and fundamental step to staying healthy and fit.

This also applies to the eyes.

Sight is a very precious commodity that, like everything else, needs care and protection.

You may not know it, but bringing the right foods to the table can help strengthen vision, reduce some issues and prevent damage.

Our eye is a complex organ composed of several parts with extremely delicate tissues (cornea, conjunctiva, retina, crystalline). It is also the most developed from a sensory point of view.

The tissues of the eye need adequate nourishment to be able to perform their important functions in the best possible way.

For this reason it is advisable that, every day, the diet is diversified and rich in the right nutrients

Which ones are they?

In particular, carotenoids, lycopene, folic acid, vitamins A, C and E, selenium, anthocyanosides, and Omega-3 fatty acids must not be missing.

Fortunately, all the substances listed above are readily available and are found in many foods, many of which are commonly and frequently consumed.

If you suffer from visual disturbances (myopia, presbyopia, astigmatism, etc.), increasing these elements’ intake would be advisable to improve the existing condition significantly.

Nutrition, alone or without the appropriate medical/ophthalmological therapies, and specific optical products such as eyeglasses or lenses are not enough. Still, it certainly helps and contributes to enhancing the effectiveness of the same.

So, in short, there are “eye-friendly” foods: below, we show you the top 10.

Also Read: Nutrition For Healthy Eyes

Fruit For The Eyes

Given that regularly eating fruit and vegetables is good for health in general, we add that some fruits, in particular, are good for the eyes and sight.

They are:


Their beneficial effect on the eyes and sight has been known for a long time, to the point that blueberry extract is also produced as a supplement for sale in pharmacies and herbalists. The secret of these small and exquisite purple fruits is contained in the high percentage of anthocyanosides. Anthocyanosides are powerful natural antioxidants that protect the dense and delicate network of capillaries of the retina, which, thanks to their contribution, become stronger and more elastic. The blueberry also has a valuable anti-inflammatory function, which mainly affects the brain and muscle tissues, including those involved in the movement of the ocular globes;


We mentioned it before: Carotenoids are essential for eye health. The beautiful and characteristic sun orange color of the melon is due precisely to the presence of a high percentage of carotenoids. The most important carotenoid is beta-carotene, the precursor of vitamin A;


Like melon, orange apricots are rich in carotenoids. In addition, they also contain an excellent mix of mineral salts, perfect for nourishing the tired body, including the eyes.

Vegetables And Greens

Both are an inexhaustible mine of vitamins and minerals, but for the eyes, the most suitable are:


They are not only good and versatile in the kitchen (who doesn’t like them?) They contain a lot of vitamin C, the protective shield par excellence of our body. Vitamin C also serves to activate E, an excellent antioxidant, able to protect the skin and tissues that make up the eye.

Salads Of All Kinds

Greenlight for beautiful, colorful, and fresh salads! They are an unparalleled source of freshness in the summer, but they also help the eyes and sight function better. In addition to vitamins and minerals, the salad also contains folic acid, which promotes a good production of red blood cells and, consequently, a better oxygen exchange between the cells.


They are one of the summer vegetables par excellence, healthy food that should appear on the tables as often as possible. Tomatoes contain lycopene, a substance also belonging to the large family of carotenoids. When it is hot, and the sun is very strong, the eyes must be adequately protected to avoid damage. This should be done by using quality sunglasses and eating well. Lycopene works like sunscreen, capable of shielding the eyes from the harmful effects of ultraviolet rays, which are especially dangerous for the retina. Since lycopene must be cooked to be absorbed and circulated immediately, the best way to stock up on it is to eat a lot of sauce. Therefore, abound in sauces, purées, baked tomatoes, and everything you like best!

Eggs And Fish

Eggs and fish are hugely important protein foods for health, so try to include them in your diet and consume them regularly. Egg yolk contains a lot of vitamin A, which improves night vision, strengthens the conjunctiva, and protects the cornea. There are no limits on how to cook them: hard-boiled, in an omelet, or a pan; it doesn’t matter. Omega-3s, on the other hand, are abundantly contained in fish. What are Omega-3s, and what are they used for? These are molecules capable of elasticizing cell membranes and making the blood more viscous. This will also result in a noticeable beneficial effect on the eyes and sight.


Almonds are good, and they do very well. Given the high-fat content, it must not be abused, but two or three a day brings important nutrients to the body and the eyes.

Much of the credit goes to vitamin E, a strong antioxidant responsible for the defense of cell membranes, especially phospholipids; it blocks the harmful action of free radicals, which leads the cells to oxidation.


Here is another invaluable source of Omega-3, just like fish. If the latter is not to your taste and you only eat it sporadically, you can supplement your diet with flax seeds. You can find flax seeds in herbalist shops, large retailers, and organic product stores. They are consumed in salads and yogurt.

Also Read: Seven Foods That Are Good For Your Eyesight


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