9 Foods To Eat For Better Vision

An array of food with wooden blocks spelling out OMEGA 3

Are you trying to keep your eyes healthy? Are you wondering if there are foods you can eat to have better vision?

Eating a good diet makes a difference in a lot of ways. It affects your gut, weight, heart, and so many more things! And yes, eating well is important for your eyes and vision as well.

Want an idea of what foods you should be eating for your best vision? Keep reading for 9 foods to incorporate into your diet!


The majority of fish are a great source of omega-3 fatty acids. Fish with a lot of oil in their gut and body tissue are good to eat because they have higher levels of omega-3s.

Some fish rich in omega-3s are tuna, trout, salmon, sardines, anchovies, mackerel, and herring. Some think that eating fish rich in omega-3s can help get rid of dry eye.

Nuts and Legumes

Like fish, nuts and legumes have high levels of omega-3 fatty acids. They also have high levels of vitamin E, which is good for preventing age-related diseases.

Nuts and legumes good for eye health are peanuts, lentils, walnuts, cashews, and Brazil nuts.


Seeds are a great source of omega-3s and vitamin E. Seeds can be found online and in grocery stores. Some of the best seeds to eat are flax, hemp, and chia seeds.

Dark Leafy Greens

Dark leafy greens have lutein, zeaxanthin, and vitamin C, which makes these some of the best things for your eyes! Examples of dark, leafy greens are kale, collard greens, and spinach.

Broccoli and brussels sprouts are also great sources of lutein and zeaxanthin.

Citrus Fruits

Citrus fruits contain a lot of vitamin C. Vitamin C is an antioxidant, which can help fight age-related conditions. Get your pucker on by eating more lemons, grapefruits, and oranges.

Sweet Potatoes

Like carrots, sweet potatoes contain beta carotene. They also contain vitamin E. Both beta carotene and vitamin E is good for your eyes.


Carrots are rich in vitamin A and beta carotene. Beta carotene is what makes carrots orange.

Vitamin A is important for vision because it is a piece of a protein called rhodopsin. Rhodopsin helps the retina absorb light.


Beef is full of zinc. Zinc has been connected to long-term eye health. Zinc is important in delaying macular degeneration and age-related vision loss.

Your eyes have high amounts of zinc in them, especially the retina and surrounding tissue. Chicken and pork also contain zinc, but less than beef.


Eggs are a great source of zeaxanthin and lutein. Having zeaxanthin and lutein in your diet can help reduce age-related vision loss. Additionally, they are a good source of zinc, vitamin C, and vitamin E.

Eating a colorful and balanced diet is the best way to get all of the important nutrients your body needs. If you cannot get all of your nutrients with your diet, talk to your doctor about supplements you can take.

Are you ready to schedule a comprehensive eye exam? Getting regular comprehensive eye exams is the best way to keep your eyes healthy.

Schedule an appointment at Mid Ohio Eye in Columbus, OH today!