The right nutrition plays a vital role in protecting the eyes. A low-fat diet rich in whole grains, fruits and vegetables benefits not only our eyes but also the heart. Good health food for eyesight should contain high quantities of mineral and vitamins.

The following are some of the foods that are good for the eyes.


Carrots are among the healthy foods known to promote eye health and protect vision. Carrots are rich in beta-carotene; an antioxidant that helps the retina and other parts of the eye to function properly. This antioxidant also prevents cataracts and muscular degeneration.


Spinach is rich in beta-carotene and Vitamin C. Besides it contains lutein and zeaxanthin that are responsible for increasing pigment density in the macula. The pigment serves to protect the eyes from sun damage. It also prevents age-related macular degeneration and cataracts. Other dark leafy green vegetables that help with eyesight like lettuce, spinach, turnip greens and collards.

Blueberries, cranberry, black raspberry, and red grape

These fruits contain high quantities of anthocyanins, a powerful antioxidant that increases night vision.


Oranges, tangerines, grapefruit, and lemons contain high quantities of Vitamin C, which prevent cataracts and greatly improve overall eye health. Peaches, tomatoes, red peppers and strawberries are other foods that offer similar benefits to oranges.


Eggs are rich in many substances that are good for the eyes. These include lutein, sulfur, lecithin and amino acids. These substances protect the eye lens from cataract formation while lutein prevents age-related macular degeneration.


Cold-water fish like Salmon, Tuna, Halibut and Sardines are rich in Omega-3 fatty acids that reduce the risk of developing eye disease during infancy and later in life. The essential fatty acids provided by cold-water fish help to regulate intraocular pressure as they improve the drainage of eye fluids and overall sight preservation.

Black-eyed peas

Legumes such as black-eyed peas, lima beans, kidney beans and peanuts are high in zinc; an essential element found in the eyes. Zinc protects our eyes from light damage.

Turkey meat

Turkey meat is high in zinc and niacin, which protect the eyes against cataracts.

j6h54Garlic and onions

These are high in sulfur, which promotes the production of glutathione; an antioxidant that protect the lens of the eye.

There is a lot of good health food for eyesight. Talk of soy, sweet potatoes, red wine, flaxseed and virgin oil. Including such foods in your diet can help to improve your eyesight.