A healthful pair of eyes, especially at an older age is no less than a blessing, as can be confirmed by those who are suffering from some kind of vision loss issues.

That’s why it’s so important to take care of your eyes and vision in every possible way, including what you consume as food.

Experts recommend high-quality eye and vision supplements should contain at least the following segments for optimum effect:

  • vitamin C (250 to 500 mg)
  • vitamin E (400 IU)
  • zinc (25 to 40 mg)
  • copper (2 mg)
  • vitamin B complex that also contains 400 mcg of folic acid
  • omega-3 fatty acids (2,000 mg)

1: Sea Food

Tuna and Salmon

The importance of omega-3 fatty acids for eye health has long been confirmed. For instance, a 2016 meta-analysis of relevant studies linking the correlation between fish consumption and age-related macular degeneration assumed that people whose diet contained enough fish had the lowest risk of the sight-threatening disease. Experts suggest two-three servings per week of fish like salmon and tuna for better results. 


Zinc is known to be a mineral that’s crucial for healthy eyes and shellfish like oysters serve as one of the greatest natural sources of this essential mineral. It helps in the natural production of melanin, a pigment required for eye protection. 

Night blindness and cataracts are two of the most familiar implications of zinc deficiency. Moreover, large doses of zinc are also known to slow down the progress of early-stage macular degeneration, and the suggested minimal dose includes 8 milligrams/day for females and 11 milligrams/day for males.

If sea-food is not on your priority list, you can also take omega-3 in amply amount by consuming fish oil supplements or vegetarian supplements including flaxseed oil or blackcurrant oil.

 2: Meat and Eggs


Turkey meat is a kind of ‘all-purpose protein’, which you can have in various forms, such as in sandwiches, tacos, burgers, and many more ways. It is regarded as one of the most reliable natural sources of cataract prevention because of the abundance of zinc and B-vitamin named niacin.


Moderately combined lean beef in your diet can improve your eye health. Zinc is an important mineral discovered naturally in beef, known to help the body with better absorption of vitamin A, which may play a role in minimizing the risks of advanced AMD.


Two of the most influential antioxidants for eye protection, lutein, and zeaxanthin, are found abundantly in egg yolks, just like in leafy green vegetables. When you consume them as your omelet, you’re increasing your chances of antioxidant absorption because of the high-fat content of eggs. You also get enough vitamin D in egg yolk, which is considered to be helpful against advanced macular degeneration.

3: Fruits and Vegetables

Leafy Greens

Spinach, accompanying with other dark leafy greens like collard greens and kale, carries two of the most necessary antioxidants for eye health, i.e. zeaxanthin and lutein. Macula, the section of the eye that’s fundamental for shielding the eye from damaging light, stores these antioxidants. 

Also, Lutein plays a unique role in the filtration of blue light (glare from the screens of electronic devices like computer screens and cell phones). These antioxidants also play an important role in maintaining rich blood flow to your eyes. Therefore, experts suggest at least three servings every week of leafy greens.

Bell Peppers

Now, who would believe that these brightly colored bell peppers are able to minimize the risk of age-related macular degeneration, but yes, they are known to do that.

You’ll only need a cup full of bell peppers to get 100% of the recommended daily value of vitamin C and vitamin A. So, make sure you’re having bell peppers on your menu list.


Whether its lentils or kidney beans, black-eyed peas, all of these offer adequate amounts of bioflavonoids and zinc, offering protection to the retina and lowering the risks of developing cataracts and macular degeneration.


Have you ever questioned there might be a certain level of truth to the age-old adage that rabbits never wear glasses? With abundant amounts of beta-carotene – an antioxidant carotenoid converted to vitamin A by your body – quite indispensable for a healthy vision, the importance of carrots seems more reality than fiction. 

Vitamin A acts a vital role in the reproduction of rod and cone cells, crucial for low light vision and color vision. Free radical damage is also reduced by beta-carotene, which helps protect against eye diseases like macular degeneration, glaucoma, and cataracts.


A little jewel of fruit when it comes to the abundance in anthocyaninspotent antioxidants capable of crossing the blood-retina barrier with ease while giving extra vision protection, blueberries are astonishing for eye health. They also improve the vision of people suffering from normal-tension glaucoma, the type of glaucoma in which optic nerve is injured.


Some people calling vitamin C as “Vitamin See”, and quite rightly so. It helps in decreasing the risks of cataracts creation and macular degeneration because much like other antioxidants, it is great at preventing free-radical damage. 

4: Nuts and Seeds


Whether its pistachios or almonds, walnuts, abundance in omega-3 fatty acids and vitamin E makes them extremely beneficial for your eye health.

Chia Seeds

They are not called the “superfood” without a reason. If you talk about omega 3s, chia seeds carry more of them than salmon or flax seeds. If you talk about calcium, you’ll get more of it in chia seeds than a glass of milk. The same is the case with antioxidants, much more than you’ll find in blueberries.

Sunflower Seeds

Spanish research involving around 600 male and female subjects aged 65 and above reported that people consuming a well-balanced diet providing at least 8 milligrams of vitamin E every day had significantly decreased rates of cataracts and cataract surgery in parallel to those consuming lesser amounts. 15 milligrams daily is the recommended amount of this strong antioxidant vitamin, which is fulfilled conveniently by two ounces of sunflower seeds.

5: Drinkables

Hot Tea

The “British Journal of Ophthalmology” has published research covering more than 1,600 adults concluding that people drinking hot tea daily have a 74% lesser chance of developing glaucoma as compared to those who don’t. The brewed tea is still viewed as a viable source of disease-fighting antioxidants.

Source: irisvision.com