When you were a kid, you mother had told you that eating vegetables like carrots can give you an eagle’s vision. You might have eaten the vegetable back then, without realizing that your mother was right. After growing up, you do not want to eat vegetables anymore because you are addicted to junk foods, which are having a negative impact on your health. Research suggests you can improve your eye sight naturally by eating eye friendly foods.

Leafy Green Vegetables

Leafy green vegetables contain antioxidants such as lutein and zeaxanthin that minimizes the threat of cataracts and macular degeneration. Macular degeneration is one of the most common eye sight problems in the world, but if you eat leafy green vegetables, then you can easily keep it at bay. The lutein in green vegetables speeds up the production of pigments in the macula. These pigments save your eyes from damage by filtering out blue light wavelengths.

Spinach, broccoli and kale along with little fat can boost your lutein levels by more than 80 percent. The only drawback is that you will have to consistently eat leafy green vegetables to see a positive improvement in your vision. People who are expecting quick results are out of luck. Most of the vitamin supplements also increases the level of lutein to give you better eye sight.

Lean Protein

Fish, eggs, beans and legumes has earned a reputation as a vision boosting foods. Do you know why? The reason is that all of them are rich source of proteins. Similar to leafy green vegetables, egg yolks also contains lutein and zeaxanthin; both of these antioxidants are excellent for your eye health. Beans and legumes contain zinc and bioflavonoids, which protect your eye from macular degeneration and retina damage.

Seeds and Oils

Most of us rarely consider seed as a healthy option for our eyes. Research suggests that Flaxseed oil, sunflower seeds, olive oil, black current seed oil and fish oil are good for your eyes. Packed with omega-3 fatty acids, zinc and vitamin E, these oils and seeds can protect your eyes from macular degeneration and dry eye syndrome.


Whether it is almonds, pistachio or walnuts, all of them are rich source of vitamin E and omega 3 fatty acids. Vitamin E protects your eyes from many eye disorders such as cataract and macular degeneration. Pistachio also contains the same antioxidants that both spinach and egg yolk contain which makes it one very healthy for your eyes.

On the other hand, small amount of mono saturated and poly saturated fats can increase the absorption of carotenoids, which plays an important role in keeping your eyes healthy. A few almonds are enough to meet your daily requirements of vitamin E that is how power packed these small nuts are. They will give you all the nutrients and minerals your body needs for optimum functioning.

Citrus and Berries

There is no fruit better than citrus fruits and berries for your eyes. High vitamin C content not only boosts your immune system, but can also help you to fight against diseases like cataract and macular degeneration. Eating blueberries will significantly improve your night vision, but it takes few months to show its effects. Strawberries, blackberries and cherries are also not far behind blueberries in vision improvement capabilities.

Do not be fooled by advertisements of eye supplement that is promising you a perfect within few days. These treatment methods have their side effects. The best natural way to boost your vision is through a healthy diet. An eye friendly diet should contain nuts, seeds, citrus fruits, vegetables, fish eggs etc.