Foods to Help Improve Your Eyesight Naturally

One of the common problems among older adults is poor eyesight. It is a major health concern if the loss of vision interferes with activities of daily living. If it is not corrected, it can lead to more serious physical and mental disorders. Poor vision is a major cause of falls among seniors, which can lead to minor and severe injuries. It can also result in depression and anxiety, which would later make the senior shun social activities. Accordingly, 1 out of 3 seniors aging 65 and above experience problems with their vision.

Eye condition during old age can be determined by your lifestyle while you were younger. How you cared for your body can be reflected by particular organs like your eyes. Regular exercise, quality sleep, a healthy lifestyle, and a proper diet are good for the eyes just as they contribute to having a healthy body.

Blindness in older adults is usually caused by cataracts and glaucoma. These conditions may require surgical procedures to restore vision. Aside from cataract and glaucoma, the other major causes of blindness among seniors are age-related macular degeneration (AMD) and diabetic retinopathy. With AMD, cataracts, and diabetic retinopathy, eyesight can be improved naturally by regularly including these foods in your diet.

Whole Grains

Whole grains have a low glycemic index that can help reduce your risk for age-related macular degeneration. Brown rice, quinoa, rye, whole oats, and wholegrain bread and pasta are whole grains that are good for the eyes because of their vitamin E, zinc, and niacin content.

Leafy Greens

Leafy vegetables such as kale, spinach, Brussels sprouts, and collard greens, are packed full of zeaxanthin and lutein which are important plant pigments that can prevent the development of macular degeneration and cataracts. Other good sources of these powerful antioxidants are broccoli, peas, apples, squash, corn, pepper, and avocados.


Cold-water fish that are rich in omega-3 fatty acids, such as salmon, tuna, sardines, and mackerel may help protect against macular degeneration, dry eyes, and even cataracts. Fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil can be an excellent alternative if you are not fond of seafood.


Bioflavonoids and zinc are nutrients found in kidney beans, lentils, and black-eyed peas. They can help protect the retina and decrease the risk of developing cataracts and macular degeneration.


This must be the most popular among eye-friendly food that we know. Carrots are rich in vitamin A that can improve night vision. Just take it in moderation or your eyes and skin may turn yellowish.

Fish Oil, Flaxseed Oil, and Black Currant Seed Oil

These power supplements contain omega-3 fatty acids that have many eye health benefits. They help in controlling or preventing dry eye syndrome and reducing the risk of cataracts and macular degeneration. These supplements are also recommended for the kidneys. If the kidneys are not in their right condition, diabetic retinopathy can ensue.


Eggs are rich sources of various nutrients including lutein and vitamin A, which promote eye health and function. Vitamin A is known to protect against night blindness and dry eyes.


Lean beef in your diet can boost your eye health as it contains zinc. Zinc helps the body absorb vitamins and may play a role in reducing the risk of advanced age-related macular degeneration. Just remember to consume in moderation.

Citrus Fruits and Berries

Vitamin C can reduce the risk of cataracts and macular degeneration. Lemons, oranges, grapefruits, and berries are high in vitamin C, so you should take these fruits regularly.

Sunflower Seeds

Munching on sunflower seeds during snack time can help keep your eyes healthy and disease-free. These seeds are excellent sources of vitamin E and zinc.


Everybody loves pistachios, walnuts, and almonds. Take them as much as you can as they are rich in omega-3 fatty acids and vitamin E which can boost your eye health. With its omega-3 fatty acids, nuts help in keeping kidneys in excellent condition, thereby, reducing the risk of diabetic retinopathy.

All vegetables and fruits that can contribute to excellent kidney health are good for the eyes also. By eating the right foods, you can check the levels of your blood sugar.

Getting old does not mean you have to be blind. By eating the right foods, exercise, quality sleep, and a healthy lifestyle, you can keep your eyesight until the end. Surgical procedures are required in some situations, but generally, you can do something to prevent vision loss. Start minding your eye health now not until you have problems with it, or it may be too late for natural remedies.