Eat These Foods for Beautiful Eyes

Although vision correction surgery seems to be more and more popular, especially LASIK eye surgery, the first method of taking care of your eyes is preventative. Your eyes can be helped significantly by making sure to consume certain foods for beautiful eyes on a regular basis. As part of an overall healthy diet, find some favorites and keep those windows to the world fog-free.

foods for beautiful eyes

You only get two eyes, so keep in mind these foods for beautiful eyes and to keep those peepers protected!

1. Carrots

The first food that probably comes to mind when you think about foods for beautiful  eyes are carrots, and that is still true. The beta-carotene in carrots is a type of vitamin A, that is known for protecting your eyes, especially the retina. That’s good for your night vision or other low light situations. Other orange foods like sweet potatoes, pumpkin, cantaloupe and apricots also are known for beta-carotene, but it doesn’t have to be orange to have this vitamin. Spinach and kale also pack a punch when it comes to vitamin A.

2. Leafy Greens

Green and leafy vegetables like kale, spinach, collard greens and broccoli are chock full of the antioxidants Zeaxanthin and Lutein One study found these two antioxidants cut the risk of developing cataracts up to 50% and can even slow the progression of macular degeneration if you already have it. They also protect the eyes from some ultraviolet rays in sunlight and studies suggest these antioxidants improve vision in both dim light and glare. One cup of cooked kale or spinach has the equivalent of 20 milligrams of these two nutrients. Other foods that contain these same nutrients include romaine lettuce, turnip greens, green peas, green beans and even corn. If green is not your favorite food color, don’t despair. The same nutrients can be found in oranges and egg yolks, although in lesser amounts. So avoid cataract surgery and have a Cobb salad for lunch and cooked greens with your dinner.

foods for beautiful eyes

3. Fruits

Speaking of oranges, everyone knows that they are high in vitamin C, as are other citrus fruits and juices like grapefruit juice. But to a lesser extent, other fruits contain this same vitamin such as blueberries, blackberries and strawberries. Vitamin C, besides being known for boosting your immune system, it is also known for guarding against macular degeneration and cataracts. A cup of orange juice has about 124 milligrams of vitamin C and grapefruit juice contains about 94 milligrams. If you don’t like citrus however, don’t panic. Vitamin C is also found in good amounts in foods like green and red peppers, brussel sprouts, cauliflower, broccoli and leafy greens. So add some grapefruit or orange segments to your salad, and you’ve got your vitamin C foods for the day.

foods for beautiful eyes

4. Seeds and Nuts

Seeds and nuts contain Vitamin E, which also helps avoid macular degeneration and cataracts by protecting the cells in your eyes from free radicals. Wheatgerm, hazelnuts, peanut butter, almonds and sunflower seeds all contain lots of vitamin E. So eating a handful of nuts, or just over an ounce, is around half your daily recommended amount.

5. Omega 3 Fatty Acids

Omega 3 fatty acids are contained in foods like fish such as mackerel, anchovies, tuna, salmon and trout. Fatty acids help with retina function and visual development; they also help with dry eye syndrome, as low levels of DHA, a fatty acid found in your retina, has been linked to dry eye syndrome. None of those fish sound appetizing? How do you feel about oysters? Or you could look to substitute with fish oil, walnuts or flaxseed.

6. Fish

So here’s another reason to develop a love of oysters. Oysters contain zinc, which helps with night vision and potentially keeping cataracts at bay, as well. Liver, (another favorite?), and red meat, poultry, shellfish, milk, baked beans and whole grains are other good sources of zinc.



As part of a healthy diet, these foods in particular will go a long way in protecting your eyes. If you have any concerns such as trouble seeing at night, blurry vision or dry eyes, it could just be situational or a more serious, oncoming issue. Check with a professional, such as the lasik surgeons at EyeCare 20/20, to find out for sure.

Congratulations if you are eating most of these foods for beautiful eyes now. If not, there are a lot of options and combinations to improve your risk of problems later. So eat well for your eyes and you can focus on all the healthy years they have ahead.


Author’s Bio

Melanie Valenzuela has been writing smart content for several years and currently writes on behalf of the eye surgeons at EyeCare 20/20. When not writing, she can be found working on her world perspective through travel; or challenging her heart rate through tennis, running or attending a Kansas City Royals baseball game. You can find her at