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Eyes are our link to the world. They are constantly receiving and sending signals to keep us up to date with all that is happening with the world. But our eyes are constantly exposed to the harmful effects of the environment like dust, wind, gasses, sunlight, low temperatures, vibration, and trauma. Eyes are also affected with the process of aging which causes a lot of difficulties and complications with the eyes and vision.

There are a lot of medical treatment that can help you improve the vision and the condition of your eyes and there is another one completely natural it is called healthy and balanced diet.

We all know that different kinds of food have different impact on our body. it is not a secret that there are a lot of natural eye friendly ingredients that can boost up your vision and improve the condition of your eyes. You need vitamins, minerals, antioxidants, and similar nutrients that are found in natural ingredients. Your eyes also need a protection from the harmful effects of the environment and proper rest. You cannot do much about genetics but the other things are definitely easy to affect on. Your eyes need a lot of vitamins, minerals and nutrients; here is where you can get them.




This vegetable is the first thing that comes to mind when you think about eye health. Carrot is rich in beta carotene, lycopene and lutein, the most important nutrients for eye health. Beta carotene protects the retina and protects the eyes from the harmful ultra violet rays. Lycopene and lutein are antioxidants that protect the eyes from harmful effects of free radicals.


This juicy and tasty fruit is also rich in beta carotene and lycopene, which makes it eye friendly. Beta carotene transforms in vitamin A and prevents oxidative damages on eyes and degenerative changes of the cataract. Apricot is also rich in carotenoids that have the ability to improve the vision.


No matter how you like them eggs are packed with sulfur and cysteine that protect the eyes from damaging. The yolk contains lutein, fatty acids, zinc and vitamins of the B group that have positive impact on the vision.

Purple (dark) berries

Blueberries, blackberries, black currants and grapes contain strong phytonutrients called anthocyanins. They can protect and improve the vision. Blueberries can also lower the level of tiredness of the eye and they also contain carotenoids, rutin and resveratol as well as minerals like selenium and zinc all of them very important for the eye health.

Leafy greens

Green leafy vegetables are a friend to your whole organism as well as the eyes. They are full with calcium, vitamins A, B12 and C and antioxidants. They protect the retina from harmful rays and prevent degeneration of the eyes. If you have leafy green vegetables on your plate every day you will prevent vision problems and cataract. Eat these vegetables raw or don’t overcook them because you will ruin all the healthy nutrients.

Zucchini and avocado

Zucchini are low in calories and full with antioxidants lutein and zeaxanthin. Avocadoes contain almost similar phytonutrients but little more calories. They protect the eyes from a variety of diseases.

Garlic and onion

They are full with sulfur compounds that improve eye health, prevent glaucoma, cataract and diseases. They can also improve the circulation in the eyes and strengthen immunity.

Sea fish

Salmon, tuna, sardine, mackerel and similar sea fish are a rich source of omega 3 fatty acids that are very important for health of the eye cells.

Peanuts, almonds and walnuts

These nuts are rich with vitamin E that prevents cataract. Walnuts contain omega 3 fatty acids that are also important for eye health.

Tomatoes, peppers and citrus fruits

Tomatoes are rich in lycopene and lutein while peppers and citrus fruits contain high doses of vitamin C that prevents cataract and eye infections.


As you probably already know there are groups of food that can cause damage to the eyes if you use it regularly. To keep the health of your eyes avoid sugar, Trans fats, refined products, food with high glycemic index such as bread, pasta, and cereal. Exaggeration with these foods can cause diseases like glaucoma.



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