15 most useful products for vision

For vision to be in order until old age and not to change corrective glasses yearly, you must follow a balanced diet. It should contain products for the natural improvement of vision.

Studies show that they keep the retina and cornea healthy. Convince yourself of this by your example – add them to your menu as soon as possible!


Fragrant, sweet, crunchy … In childhood, parents often grate carrots, sprinkle with sugar, and offer them to their offspring. But eating carrots is important to maintain for life. This root vegetable is rich in antioxidants and beta-carotene, a precursor to vitamin A.

Scientists have found that regular consumption of carrots improves people’s night vision and may prevent vision loss.

Oily fish

While fatty meats can be unhealthy and unhealthy, oily fish is very healthy. This is because it contains a special fat – Omega-3-6-9 fatty acids. These healthy fats reduce inflammation and play an important role in retinal health.

Studies have shown that they prevent the progression of degenerative eye diseases.

15 most useful products for vision

Green spinach

Few people in Russia regularly put this kind of green on a plate. In the meantime, it’s very helpful.

Spinach is rich in vitamins A, B, C, and E, as well as minerals – iron and zinc, antioxidants lutein, and zeaxanthin. The latter two substances have high anti-inflammatory properties, so they can help prevent macular degeneration and cataract development. And given that spinach also contains zinc, it benefits corneal health.

Did you know?

The main function of vitamin A is to maintain the sharpness of day and night vision. It protects the cornea and retina and prevents vision loss due to age-related degeneration. Vitamin A also helps reduce dry eyes caused by excessive time in front of a computer screen.


The bright yellow and orange color of egg yolks comes from the antioxidant carotenoids lutein and zeaxanthin. Therefore, eggs are considered an excellent product for maintaining visual acuity.

15 most useful products for vision

According to experts, the best ways to eat an egg are boiled, poached, or soft-boiled. They also recommend eating two eggs daily.


Some losing weight refuse nuts because they contain fats and are very high in calories. But that’s exactly what makes them a useful product. Nuts are rich in healthy fats and vitamin E, which prevent cataracts.

Nuts should be part of your daily diet. They can be added to cocktails, desserts, and cereals or taken with you for a snack.


Natural dairy products are useful for bones, nails, and teeth health. It needs to be consumed regularly to maintain visual acuity. In addition to calcium and phosphorus, dairy products are rich in zinc, vitamins A and D. Vitamin A protects the cornea, vitamin D reduces eye sensitivity to light, and zinc helps prevent cataracts and improves night vision.

15 most useful products for vision

The best varieties of dairy products are free of toppings, vegetable fats, and other additives.

Did you know?

Vitamin D deficiency can cause burning, redness, and eye fatigue. And supplementing with this substance can help reduce blurred vision. In addition, vitamin D works as an antioxidant.


Like spinach, kale is high in vitamins, minerals, fiber, and the antioxidant lutein. Lutein fends off free radical attacks, helps prevent oxidative stress, and protects the eyes from the development of macular degeneration and cataracts. Scientists have calculated that 100 g of cabbage contains an average of 11 mg of lutein.

Cabbage can be put not only in borscht or stews but also added to soups, salads, and smoothies based on it.

Oatmeal, brown rice, quinoa

Whole grains are valuable sources of fiber, vitamins, and minerals. They contain eye-healthy zinc and vitamin E, which help protect the eyes from free radical damage and inflammation.

To improve your vision, you must cook whole grains more often – oatmeal, quinoa, wheat, lentils, brown rice, and other types.


Oranges, kiwis, lemons, tangerines, and other citrus fruits contain vitamin C, an antioxidant that helps the body fight free radicals, thereby protecting the eyes from damage. Vitamin C also stimulates the work of blood vessels so that the organs of vision are well supplied with blood and work productively.

15 most useful products for vision

Citruses should be included in the daily menu all year round.

On a note!

Vitamin C is essential for forming collagen, which is found in the cornea. It reduces the risk of cataract formation and is important in recovery after eye surgery.


Once upon a time, oysters were the food of the poor, but today they are considered a real delicacy. They are rich in zinc and omega-3 fatty acids, which can help prevent the onset of age-related macular degeneration. And with regular consumption, they guarantee the preservation of visual acuity and good visibility in the dark.

Sunflower seeds

The list of useful products could not fail to include seeds, especially such affordable and useful ones as sunflower seeds. They are high in protein, healthy fats, and vitamin E. These nutrients reduce inflammation in the body and are very beneficial for retinal and cornea health.

Sunflower seeds can be added to cereals, salads, and smoothies and taken with you for a snack.

15 most useful products for vision


All legumes – beans, peas, chickpeas, lentils, and other varieties – contain zinc and bioflavonoids. These nutrients protect the retina and reduce the chance of cataracts.

Experts advise including at least one variety of legumes in your diet every day so that the health of the organs of vision and sharpness never fails.


This popular vegetable contains a complete array of amino acids plus a powerful antioxidant called anthocyanin. It was found that it helps to strengthen the central nervous system and prevents the development of eye diseases.

Expert comment

Our body requires a balanced, varied, and rich in vitamins and minerals food. And for eye health, there is a “top” food, as they can help maintain good vision and prevent or slow down existing ophthalmic changes.

Surely you have heard that carrots are good for vision. The fact is that many yellow-orange vegetables contain a carotenoid, which is later converted into vitamin A (retinol). If the body lacks this vitamin, people may experience dry eyes and impaired twilight vision. In the evening, you can notice that the shades are no longer so bright but faded. In addition to vegetables, retinol is found in butter, parsley, and cream.

Omega-3 fatty acids are essential for almost all our organs, including the eyes. Thanks to fatty acids, we can also prevent dry eye syndrome and slow down the development of degenerative senile changes in the retina. This vitamin is found in fish oil, cod liver oil, and olive oil.

Many dietary supplements for the eyes include the substance lutein. This is a very useful element that is part of the central region of the retina. Lutein is also necessary for people with cataracts, as it prevents and slows down the clouding of the lens. You can find it in green vegetables and leafy foods like spinach, broccoli, or kale. Beans are also very useful in the fight against cataracts because they contain zinc, which maintains our vision and prevents the development of senile cataracts.

Vitamin C strengthens the vessels of the whole organism. Therefore it is very important for maintaining vision since we have many vessels in the retina that need additional nutrition with age. Another advantage of this substance is the protection of the eyes from ultraviolet radiation.

15 most useful products for vision

Food contains vitamin C fruits, such as oranges, tangerines, and lemons. This vitamin is also very useful for people who have myopia. In addition to citrus fruits, hawthorn is also rich in this vitamin.

Suppose your diet is irregular and only includes some of the necessary elements. In that case, you should consider biologically active food supplements so that the body receives all the necessary substances for health and youth.

Another very popular and well-known product is blueberries. It contains several vitamins (A, B, and C) and antioxidants, which also help prevent the development of age-related changes. It is better to use it fresh because, after processing, the beneficial properties decrease. For the berry to retain its beneficial properties, it is recommended to grind blueberries with sugar and eat at least ten glasses of blueberries every season.

When using this or that vitamin in the form of natural vegetables or fruits, it is worth remembering that there are both water-soluble and fat-soluble groups. That is, if you often eat carrots, you should know that vitamin A in its composition is fat-soluble, and for better absorption, it should be consumed with cream, sour cream, or vegetable oil.

In addition to vegetables, fruits, and fish, dark chocolate can also be noted; it also contains flavonoids, substances in cocoa beans that positively affect blood vessels, including the vessels of the eyes.

Since heredity can play a role in the development of this disease, people with glaucoma or their relatives should pay attention to thiamine or vitamin B1, as it normalizes intraocular pressure, which is the most important criterion for given ophthalmic pathology. Foods rich in it are pine nuts, pistachios, peanuts, and lentils.

15 most useful products for vision

But it is worth remembering that vitamins and minerals must regularly enter our body because if we use them once every few months, the same blueberries or carrots, for the body to receive the necessary dose, we will have to eat not 1 kg at a time.

Therefore, if you are worried about eye health, you should regularly eat foods of two colors – orange and green, because they contain the necessary vitamins, trace elements, and antioxidants.

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