Top 9 Foods and Herbs to Improve and Protect Your Eyesight

Nutritional researchers have discovered a range of nutrients that are essential to eye health. These nutrients have been shown to protect the eyes, slow eye damage and possibly even improve vision eye function.

One of the leading cause of adult blindness and vision loss in adults over sixty is macular degeneration which affects millions of Americans. Factors that increase the risk are smoking, poor diet, obesity, high blood pressure, family history, aging, and a newly discovered gene, which is strongly associated with macular degeneration. That leads to decrease in vision in which you have peripheral vision, but lose your central vision. Another very common cause of blindness is cataract. Cataract is a clouding of the lens inside the eye which leads to a decrease in vision and is conventionally treated with surgery.

The good thing is that a few simple supplements can significantly reduce eyesight issues and might even improve vision. What you eat and the supplements you take affect your eye vision, and research shows that diet and supplements can he used to treat or prevent the these conditions. It’s time to appreciate all that your eyes do for you.

So what are those nutrients that can prevent eyesight problems and improve vision?

Lutein and zeaxanthin

Lutein and its related compound, zeaxanthin, belong to the carotenoid family and are very important for vision. You can get lutein from foods such as spinach, kale, broccoli and brussle sprouts, but probably not enough to get the full effect as taking a supplement. Lutein and zeaxanthin can be fount in formulas for eye health and for the prevention of adult vision loss. Recommended dosage for lutein is 10 mg daily for general prevention, and 20 to 40 mg if you already have macular degeneration.


Antioxidants protect cells in our body and reduce the risk of vision loss especially in groups at higher risk. They can also decrease the risk of cataracts. It is recommended to take multivitamin containing at least 500 mg vitamin C, 400 IU vitamin E, 15 mg beta-carotene and 80 mg zinc daily. Zinc has been shown to help protect the eyes from the damaging effects of light and to slow vision loss due to macular degeneration.

Omega 3 fatty acids

Omega 3, which is found in oily fish, can help protect the eyes and maintain the vision, and should be included  in any plan for eye health and retaining vision.


Selenium is a trace mineral that may help prevent cataracts, macular degeneration, and may also improve dry eyes and general eye health. Natural Sources of Selenium: Lobster, tuna, shrimp, oysters, fish, herring, liver, egg, ham, beef, bacon, chicken, lamb, veal, brazil nuts, oats, brown rice, garlic, broccoli, wheat germ, whole grains, mushrooms, red grapes and sesame seeds.

Bilberry and blackcurrant

These are high in potent antioxidants and may help protect the lens and retina from damage and reduce the risk of cataracts. They also may help improve blood supply to the eye. To learn more about the amazing healing properties of bilberries and blackcurrants, as well as other berries,


Taurine is an amino acid that is essential for correct eye function. Taurine occurs naturally in food, especially in seafood and meat.

Euphrasia (Eyebright)

This herb is used for eye-strain, whose symptoms are fatigue, pain in or around the eyes, blurred vision, headache and occasional double vision. These symptoms often occur after reading, computer work, or other close activities that involve tedious visual tasks. If you want to learn more about medicinal herbs,

Vitamin B2 (riboflavin)

Vitamin B2, along with other nutrients, is important for normal vision and may help to prevent cataracts. The best sources of riboflavin include brewer’s yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, milk, yogurt, eggs, broccoli, Brussels sprouts, and spinach. Flours and cereals are often fortified with riboflavin.


“Yumberry” OPC (Oligomeric Proanthocyanidins) is a kind of water-soluble pigment and is one of the major types of pigments composing the colors of flower petals and fruit. It is a very effective antioxidant. Human body cannot produce OPC by itself as plants are the only source of OPC. As a kind of antioxidant, OPC’s effectiveness of anti-oxidation is 20 times higher than that of vitamin C and 50 times higher than vitamin E. It is very important in protecting eyesight and helps to stop the forming of cataract.