Top 5 Foods to Help Your Eyesight

personalEYES | 6 Jun 2019

Top 5 Foods to Help Your Eyesight

When you’re looking for tips to take care of your eyes, a healthy diet is a common suggestion. But which foods should we be tucking into if we want to keep our eyes in top shape? Snack on the following foods to help fight macular degeneration, cataracts and other eye ailments.

Leafy greens

Your mother always told you that eating your vegetables would help you grow up big and strong, but did you know that leafy greens are an eye health super food too? Green vegetables, especially spinach, are rich in lutein, a carotenoid compound that helps fight cell damage to your macula. Pile up your plate to avoid cataracts and age-related macular degeneration.


Berries are great for promoting cardiovascular health, making them idea for eye health as well. They lower blood pressure, a key risk factor for macular degeneration. Berries also decrease inflammation, and help you avoid blockages in the arteries that carry blood to your retina.

Cold water fish

Salmon, sardines and mackerel are just three types of cold water fish that can play a crucial role in combatting macular degeneration. They contain DHA (docosahexaenoic acid), an omega-3 fatty acid that may prevent the plaque that causes macular degeneration from forming on the retina. Just four serves of cold water fish per week is a great investment in your eye health.

Orange Capsicum

And you thought it was just carrots that help you see in the dark. Orange capsicums are packed with vitamin A, which improves night vision. They also contain zeaxanthin, a carotenoid that drops your risk of macular degeneration.


It’s unlikely this is the first time you’ve heard the avocado touted as a dietary necessity. It’s chock-full of vitamins and nutrients essential for healthy eyes, including vitamins C, B6 and E, just to name a few. Avocados are also rich in lutein, making their inclusion in your diet a tasty and effective way to ward off macular degeneration and cataracts.

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