The world is a beautiful place and to see it with our own eyes for a long life we need healthy eyes. Good nutrition is important to keep our eyes functioning at their best throughout the lifetime.

Incorporating some certain foods into your diet can help you to maintain good vision and prevent unwanted eye problems. Here are the 10 best foods to keep your eyes healthy.

Wild blueberries

There are a lot of nutrients that are essential for our eyes and blueberries alone contain quite many of them.

These little berries pack 14 mg of vitamin C, which is an antioxidant, crucial for protecting our eyes from damaging free radicals. An adequate amount of vitamin C in our diet is known for preventing glaucoma and keeping eyes’ blood vessels healthy.

Blueberries are also high in vitamin A. Lack of that vitamin is one of the most common causes of blindness, especially amongst children in developing countries. Vitamin A is essential for maintaining eyes’ light-sensing cells and preventing dry eyes.

Vitamin E and zinc found in blueberries are known for keeping our eyes healthy as well.


Wild blueberries are especially valuable for people who must work with a computer every day, so try replacing a cup of coffee with pure blueberry juice.



Vitamin E is proved to protect our eyes’ health. Almonds and other nuts and seeds, especially sunflower seeds are very high in that essential vitamin.

Studies have shown that vitamin E may help to prevent cataracts. Cataract is a clouding of the normally clear lens of your eye and it develops slowly but will eventually interfere vision.

Leafy greens

Two very important nutrients for eyes health are carotenoids called lutein and zeaxanthin. They may reduce the risk for macular degeneration, which is a medical condition that may result in blurred or no vision and it is the leading cause of vision loss among elderly people.

Leafy greens like kale and spinach are high in these nutrients and contain vitamin C and E as well!

Carrots and other orange-colored fruits and veggies

Carrots are high in beta-carotene, as are other orange-colored fruits and vegetables like sweet potatoes, mangoes, apricots, and cantaloupe.

Beta-carotene is an antioxidant and a form of Vitamin A that is essential for good vision and it also helps your eyes’ ability to adjust to the darkness.




Eggs have a pretty good nutrient package that supports eye health. For example, they contain carotenoids lutein and zeaxanthin. Lutein is mostly found in egg yolk and some scientists have said that the body can absorb lutein best from egg yolk.

But besides these, eggs contain zinc – a mineral that is known for promoting eye health and maintaining good eyesight. So, an omelet with spinach and a glass of blueberry smoothie would be a great breakfast for keeping our eyes healthy!

Raw bell peppers

Did you know that bell peppers have the most vitamin C per calorie? Yes, even more than citrus fruits! Vitamin C is a water-soluble vitamin and a powerful antioxidant that is very important for our vision.

Collagen that is found in the cornea of the eye, cannot be synthesized when there is not an adequate amount of vitamin C in our body. Other foods rich in vitamin C are citrus fruits and berries – blueberries, black currants, cranberries.


A study made in Japan found that consuming lingonberry and blueberry extract may protect the retina of the eye against UV damage. Ultraviolet radiation damage is known to be one of the primary causes of various eye diseases.


Vitamin C is a powerful and very important antioxidant for good eye health. Foods rich in vitamin C are citrus fruits and wild berries.



Fish, especially fatty fish like salmon, tuna, sardines, mackerel, and halibut are the best sources of omega-3 fatty acids, which play an important role in the retina of our eyes.

The retina is a sensory membrane that lines the inner surface of the back of the eyeball and the cell membranes of the retina contain very high concentrations of DHA, which is a type of omega-3 fatty acids.

Used materials:

  • Kenjirou Ogawa, K. T. (2013). The Protective Effects of Bilberry and Lingonberry Extracts against UV Light-Induced Retinal Photoreceptor Cell Damage in Vitro. Agricultural and Food Chemistry.
  • The organization, W. H. (n.d.). Micronutrient deficiencies. Retrieved from World Health Organisation:

Author: nutritionist Elis Nikolai