Eating for optimal vision is as simple as eating for better heart health; start with whole foods and from there add in specific, nutrient-dense foods shown to improve vision health.

Consider adding these nutrients and foods to improve vision.

4 Nutrients That May Help Improve Vision

1. Vitamin A – Beta-Carotene

Vitamin A - Beta-Carotene

Vitamin A is found in a variety of forms through dietary choices, so there’s no need to opt for a fancy supplement. The healthiest sources of Vitamin A come from foods rich in beta-carotene.

Top Food Sources:

  • Leafy Greens
  • Carrots
  • Winter Squash
  • Cantaloupe
  • Sweet potatoes
  • Spirulina
  • Wheatgrass and green powders
  • Watercress
  • Apricots
  • Carrot juice
  • Red Bell Peppers

Action Tip for Optimal Results:

Eat your Vitamin A-rich foods with a healthy source of fat like almonds, avocado, olives, pumpkin seeds, or another source of healthy fat you enjoy.

Because Vitamin A is a fat-soluble vitamin meaning you can’t properly absorb the vitamin without some fats in your diet. You don’t need to eat a lot, even a teaspoon will make all the difference in how your body absorbs and uses these foods above to assimilate the beta-carotene into a usable form of Vitamin A that will improve your vision.

2. Vitamin C: The All-in-One Antioxidant

Vitamin C: The All-in-One Antioxidant

Vitamin C is an antioxidant found in all fruits, vegetables, and leafy greens.

Top Food Sources:

  • Berries (all)
  • Apples
  • Sweet potatoes
  • Kale
  • Romaine
  • Fennel
  • Spinach
  • Pineapple
  • Tomatoes
  • Kiwi
  • Mango
  • Oranges
  • Broccoli
  • Brussels sprouts
  • Red Bell Peppers
  • Asparagus
  • Bananas
  • Peaches
  • Grapefruit
  • Some dried fruits (unsweetened mulberries, goji berries, figs)

Action Tip for Optimal Results:

Vitamin C is a water-soluble vitamin so you don’t need to worry about eating it with any healthy fats but you can if you choose to.

3. Omega-3 Fatty Acids: The Magical Fat for Optimal Health

Omega-3 Fatty Acids

Healthy fats aren’t just important for your heart and brain; you also need them for optimal vision too. Omega-3 rich foods such as salmon, halibut, mackerel, walnuts, flax, hemp, chia, and the fruit acai berry are all fantastic for your vision health. Omega-3 fatty acids fight inflammation in the blood vessels that are found in all parts of the body, including your eyes.

Top Food Sources:

  • Salmon
  • Halibut
  • Mackerel
  • Tuna
  • Acai berry
  • Omega-3 fortified eggs
  • Fish oil
  • Walnuts
  • Flax
  • Chia
  • Hemp
  • Pumpkin Seeds

Action Tip for Optimal Results:

Omega-3 fats are easily absorbed by the body, so you can pair them with vegetables, greens, and fruits to make limitless healthy meals for optimal vision.

4. Vitamin E: The Beauty and Brain Health Antioxidant

Vitamin E

Vitamin E is a fat-soluble vitamin that you need for a healthy brain, healthy joints, clear skin, and yes, optimal vision too.

Vitamin E rich foods are very easy to find from whole foods.

Top Food Sources:

  • Walnuts
  • Plain peanut butter
  • Almonds
  • Avocado
  • Olives and olive oil
  • Macadamia nuts
  • Spinach
  • Sunflower seeds
  • Wheat germ
  • Tocotrienols (raw rice bran solubles)
  • Trout

Action Tip for Optimal Results:

Since Vitamin E is a fat-soluble vitamin and found in many fatty foods, it’s normally easy for your body to absorb. However, for foods such as spinach that don’t contain a lot of fat, you’ll need to be sure you pair it with a little healthy fat for optimal absorption.

What’s your take on improving vision? Have anything else you’d like to share? Let me know in the comments below!

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