10 foods that improve vision

Consuming the right/healthy foods not only allows you to maintain your 20/20 vision, but also to improve it if it has deteriorated due to lifestyle.

An article for those who spend their lives with gadgets and complain of poor eyesight.

What effect do foods have on vision?

Foods have a very strong effect on vision, and not only on vision, but in general on the health of the body. All foods that contain lutein and zeaxanthin – dark vegetables, dark berries, fruits, leafy salads – are very useful for the eye. It is advisable to eat these products every day.

Of course, products will not create miracles and will not return vision one hundred percent – it is important to work comprehensively.

To preserve your eyesight, you need to:

  • engage in eye exercises;
  • Stop smoking;
  • get better ;
  • Do not forget to wear sunglasses to avoid negative effects of UV rays.

If the measures taken do not help, you should contact a specialist to eliminate the problem.

What do you knoe about Perfect Eyesight and 20/20 Vision

What vitamins are necessary for good vision?

In order to see well, you need a whole complex of vitamins, such as:

  • retinol (vitamin A);
  • ascorbic acid (vitamin C);
  • Tocopherol (vitamin E);
  • thiamine (vitamin B1);
  • riboflavin (vitamin B2);
  • vitamin B12.


Blackcurrant (Pixabay.com)

This berry contains quercetin and rutin, which strengthen blood vessels and prevent the development of atherosclerosis. Another beneficial property of black currants is that they protect the macula from UV rays and the eye body from free radicals.

Snellen Eye Charts and how to use them

Eggs and cottage cheese

Selenium, which is rich in eggs and cottage cheese, helps slow retinal degeneration. Selenium is also found in beans, tuna and sunflower seeds.


This product contains a full range of amino acids. In addition, eggplant has anthocyanin (a soluble compound that strengthens the central nervous system), protects eye health and prevents cataracts.

Eggplant (Pixabay.com)

Nuts and seeds

Omega-3, which is found in large amounts in fish, is also found in plant foods such as seeds and nuts. Walnuts have the most fatty acid. Omega-3 prevents age-related degeneration of vision and activates metabolic processes.


Grapes contain raveratrol – a good defender of the body. This substance is an antioxidant that helps to slow down the aging process in the body. It also prevents angiogenesis (vascular overgrowth), which can lead to heart and eye diseases.

Bitter chocolate

Bitter chocolate
Bitter chocolate (Pixabay.com)

It contains flavonoids, plant pigments that strengthen blood vessels. Dark chocolate also has a positive effect on collagen fibers in the cornea. But not all chocolates will do – it is important to pay attention to the percentage of cocoa content: it should be 75% or more.


Zinc is very important for eye health – it prevents premature aging of the lens, which in turn reduces the risk of cataracts. Zinc is found in many foods – sesame, eggs, beef, nuts – but it’s most abundant in legumes.

Similar topic: Can Wearing Glasses Improve Your Vision?


Spinach (Pixabay.com)

Spinach is very rich in lutein. It is important to know that this pigment is better absorbed with heat treatment, so it is better to eat them steamed, roasted or baked.

Wheat bread

Thiamine (vitamin B1) is also very beneficial for intraocular pressure. It can be found in wheat bread, pork or beef kidneys, and liver.

Sea Buckthorn

Vitamin E, which is found in sea buckthorn, nuts, avocados, and sprouted wheat, is good for intraocular pressure and preventing retinal changes.


As you can see, many products are quite available in our markets and you can include them in your diet several times a week.

But it’s important to remember that when you consume products that improve your eyesight or support visual acuity, you can make these efforts futile if you lead an eyesight-damaging lifestyle and consume alcohol, tobacco and drugs.

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