Foods for a Clearer Eyesight

Our eyes enable us to see the beauty of life. However, we often overlook that they also need to be protected and given adequate attention and care. Like our skin, our eyes degenerate. They can lose their sharpness as we age. Dry eyes, straining, and redness, among other eye concerns, are just some of the effective indicators of our inner health status. Sometimes they even serve as signs of stress.

Becoming more aware of our eye health allows us to take more conscious measures that can benefit our eyes in the long run. One of the essential aspects that play a role in this is nutrition. Automatically, the first step lies in changing or improving our diet.

Foods for Eye Health and Clearer Eyesight:

Fortunately, there are nutrients that specifically target clearer eyesight and prevent eye complications like cataracts. So, from fruits to supplements, we listed some food resources that can provide adequate tender loving care for our eyes!

#1 – Fish and Other Proteins:

A Piece Of Baked Fish

Fishes are good sources of protein. But more than that, they are also rich in Omega-3 fatty acids, which are considered a powerful nutrient for the eyes. We can find this nutrient in deep-sea fishes like tuna, salmon, mackerel, sardines, and herring.

Oil-based fish supplements are also effective in preventing dry eyes. These are nutritious fats that can improve retinal development.

Other sources of protein like oysters, beef, and chicken are also good contributors of zinc and vitamin A—which are good for your eyes and body at the same time. Just remember to include it in your diet in moderation!

#2 – Nuts and Seeds:


Nuts are not just snacks for the brain—they are also good for the eyes.

Because they contain high levels of vitamin E, sunflower seeds, almonds, and walnuts can provide enough nutrients to slow down AMD or age-related degeneration of the eyes.

So, the next time you pull out a snack, throw in some hazelnuts or spread some peanut butter on your toast to help your eyes!

Also Read: Why Do Parents Need Multivitamins for Their Kids?

#3 – Kale and Other Leafy Vegetables:

Leafy Vegetables for clearer eyesight

Western diet is often composed of unhealthy and processed meals. So, if you are committed to the betterment of your overall wellness, vegetables are a must-have on your grocery list.

Leafy ones such as spinach and kale are popular sources of lutein, a vitamin that improves visual development. They are also rich in different vitamins and minerals that stray us from eye-related problems caused by aging, such as vitamin C and E.

There are also vegetables like Brussel sprouts and broccoli that have essential roles to play in achieving clearer eyesight. Since they have the combined nutrients of vitamins A, C, and E, they act as natural antioxidants that reduce the risk of free radicals breaking in our retinas.

Squash also has the spotlight for having lutein and zeaxanthin—vitamins that our bodies don’t naturally produce, yet can be gained from eating squash!

#4 – Carrots and Root Crops:

Some vegetables and root crops are more beneficial to our retinal health, such as carrots and sweet potatoes. They have beta-carotene, a vitamin that is essential in maintaining the clarity and health of the eyes.

Aside from keeping our sharp or cleaner eyesight (even at night) and steering us away from serious infections, vegetables and food that are rich in beta-carotene and vitamin A are also good for skin concerns!

#5 – Eggs:

Boiled Eggs in Breakfast

These poultry-byproducts are an all-in-one package—from the yolk to the egg whites. Yolks are rich in zinc, which in turn, protects your eyes from harmful blue light that we get from using the phone or the computer for too long. Zinc also boosts the protective layer of our eyes, specifically the macula, the part in charge of our central vision.

Also Read: 8 Must Have Multivitamins for Men to Stay Healthy and Fit

Other Practices To Keep Your Eyes Healthy:

Aside from getting the right nutrients from healthy food resources, nutrition is just one of the aspects to keep the eyes healthy. Clearer eyesight is achieved by assessing a combination of different factors like home environment, pollution, and genetics. Here are a few reminders to keep your vision clear and strain-free:

#1 – Lessen Your Screen Time:

Since we live in digital times, most of us are tied to our phones. There is the pressure of always being available, even in the wee hours of the night. However, this is not healthy—both for our well-being and our eye health. 

It is important to set a reasonable limit on your digital life. Practice this by creating a sleep schedule. Avoid browsing through social media the moment you wake up to practice a balanced digital diet. Rest your eyes!

#2 – Use Protective Eye Gear:

Eye Test for Determining Eye Disorders

When going out, use protective sunglasses. Excessive exposure to the sun can cause long-term eye problems like cataracts. There is also a range of anti-radiation eyewear that can protect the eyes from harmful blue light. They come in handy especially during long hours of work in front of the computer.

Also Read: What It Takes To Choose The Best Quality Contact Lenses?

#3 – Get a Regular Eye Checkup:

A regular eye checkup keeps track of your visual health. There are also some diseases that manifest through the eyes like diabetes. So, even if you have a clear vision, you are still at risk of a wide range of infections that can affect your eyes that only a professional can see.

Remember: Prevention is always better than cure. If you feel like there’s something wrong with your eyes, go to your trusted optometrist and get them checked!

Final Words:

Most of the time, our eye health falls below the least of our priorities. But it’s about time we give a deeper appreciation and care to our eyes. Without them, we wouldn’t know how colorful the world is. So, eat healthily, balance your time online, and get some rest. It’s not just your eyes that will thank you, but your skin and body too!