Top 9 superfoods to improve eyesight and vision naturally

Improve Eyesight: Our body depends on the nutrients that we get from our food and if we eat with care, we can provide the best nutrition. Our eyesight needs some vital nutrition and eye vitamins such as lutein and zeaxanthin.

superfoods to improve eyesight

Lutein and zeaxanthin helps prevent the incidence of chronic eye diseases. This includes macular degeneration and cataracts that come with age. Another nutrient that helps in this respect is Vitamin C. In addition, Vitamin C protects against visual acuity loss. Vitamin C is a water-soluble antioxidant.

Another antioxidant is Vitamin E that shows a protective action for the cells of the eye from unstable molecules. Vitamin E is a fat-soluble antioxidant. Zinc helps bring the Vitamin A from the liver. Other necessary nutrients are beta-carotene, bioflavonoids, omega-3 fatty acids, and selenium. You also need Vitamin D.

Top 9 Superfoods to Improve Eyesight


This orange colored vegetable superfood is filled with Vitamin A most of which is in the form of beta-carotene. This beta-carotene changes to retinol, which is useful for protection of the membranes that surround the eyes and absorb the light.

The lutein in the carrot increases the density of the pigment in the macula. This prevents macular degeneration. Deficiencies in Vitamin A leads to blindness.


Dark, leafy vegetables are superfoods needed for the health of our hair, skin, and bones. However, raw spinach has oxalic acid that interferes with the absorption of calcium and iron. It binds to several other nutrients too. If we eat food items that has oxalic acid, in time we become nutrient deficient.

However, spinach has many nutrients that our body absorbs better when we eat it raw. These include Vitamin C, folate, potassium, riboflavin, and niacin. Heating breaks the oxalic acid but does not destroy the nutrients. It has lutein, which is a carotenoid that protects the eye.

superfoods to improve vision
Sweet potato, Walnuts, Carrot, Blueberries and Spinach


Seafood is one of the best heart healthy food items. This is due to the presence of high amount of omega-3 fatty acids. Fatty acids are the building blocks for fats. Without fats, our body will not function properly. This is good for the eyes. It stimulates infant vision. For this reason, pregnant women must include fish in their diet. This superfood has good amounts of proteins too One must limit the amount of fish one eats due to mercury poisoning. Eat two serving thrice a week.


The red variety of the bell peppers has the highest amount of Vitamin C (200% of daily requirement). It has carotenoids and phytochemical. The beta-carotenoid is useful for your eyesight. It exhibits anti-inflammatory and anti-oxidant properties. The capsaicin augments the metabolic activity and helps burn fats. The green bell peppers are also loaded with nutrients. This includes phytochemicals, minerals, and vitamins. It has Vitamin A (11%), B-complex vitamins, Vitamin K, iron, and protein.

Sweet Potato

Sweet potato belong to the superfood category for more than one reason. One is that it provides energy and second, it provides a wide variety of nutrients. One generous size sweet potato will give you all the Vitamin A you need for the day. It is recommended that one should have 5-6 cups of red and orange vegetables every week. The Vitamin E in the sweet potato helps preserve the health of the eye as they prevent attack from free radicals. Find sweet potato benefits for skin.


Each cup of blueberries has 80 kcal. It is rich in fibre and low in fat. This superfood is good for the eyes due to the high content of Vitamin C (25% RDI) and manganese. The manganese is needed to process the cholesterol, protein, and carbohydrate in the body. It has useful content of pro-anthocyanin antioxidant pigment. The amount of phytonutrients lutein and zeaxanthin is 80 mg.

Blueberries have the highest antioxidant value due to their dark violet colour. They have lesser amounts of Vitamin C, Vitamin E, and Vitamin A. These act as highly potent antioxidants and mediate radical mediated injuries to the body. They have B-complex vitamins and minerals such as iron, copper, manganese, and zinc.


This low-calorie vegetable (34 kcal per 100 gram) is has loads of dietary fibre, minerals, and vitamins. It is high in antioxidant value. It has plenty of phytonutrients and flavonoids. The high content of Vitamin C (88.2 mg per 100 gram) and Vitamin A (623 IU). Vitamin A is needed for healthy eyesight. The broccoli leaves on top of the broccoli heads are an excellent source of Vitamin A and carotenoids giving 16000 IU of Vitamin A per 100 grams. They have B-complex vitamins and omega-3 fatty acids. They also have minerals such as selenium, magnesium, zinc, phosphorus, iron, and calcium.


People eat avocados for their great taste and their monounsaturated fats. This is good for the heart as it keeps the LDL level down. They have a good protein content (4 grams per 100 grams), magnesium, potassium, iron, and phosphorus. The high amount of the carotenoid lutein helps reduce the incidence of macular degeneration that result in diseases and cataracts.

The avocados boost the immune system due to the presence of Glutathione, a powerful antioxidant. This acts as an intermediate level for the lymphoid cells. Vitamin C and Vitamin E in this fruit is useful for skin and eyesight. Eating avocados will sharpen your eyesight and help you develop beautiful skin. Over-consumption of the avocados might lead to weight gain.


Walnut is also a superfood and contributes to our health in a big way. It improves the eyesight due to its high nutritive content, primarily the omega-3 fatty acids. They have mineral, vitamins, anti-oxidants and nutrients for optimising our health. It has phytochemicals that fight aging, neurological diseases, inflammation, and cancer.

They are rich in Vitamin E, a lipid soluble antioxidant that helps maintain the integrity of the cell membranes and protect the eyesight. They have plenty of B-complex vitamins. Walnuts help brain health and improves our memory.

It is important to maintain a balanced diet so our body gets the nourishment it needs. Include superfoods in your daily diet and have a fuller and fitter life.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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