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Eating for Eyesight: 8 Foods That Enhance Vision

By Brandi Goodman 

Children's Eye Health and Safety Month is in August. Though there are many ways to keep your kids' eyes healthy and working as intended, making sure they eat well is one of the best methods. Be sure you and your children are eating for eyesight with these eight foods that can enhance vision.


Almonds offer Vitamin E. This vitamin is beneficial for protecting the eyes against free radicals. It's an antioxidant that prevents toxins from causing damage to eyesight. You can protect against age-related macular degeneration with regular doses of almonds. 


Leafy greens are good for vision. Broccoli falls under this category. It contains both Vitamin C (an antioxidant) and lutein. Both of these nutrients are ideal for keeping the eyes healthy and strong.


Chickpeas contain zinc. This nutrient is beneficial for the eyes because it helps the liver deliver Vitamin A to the retina. The retina is then able to produce melanin that prevents ultraviolet rays from damaging the eyes. 


Lutein is present in eggs. Eat eggs regularly so your eyes will be strong and you'll get plenty of protein that benefits the rest of your body as well. 


Omega-3 fatty acids are present in flaxseed. Add this fiber crop to your daily diet and you'll experience improved vision. Flaxseed oil is an ideal source as well. You can add either to a glass of water or into a smoothie to get the benefits.


Zinc, which helps the retina get Vitamin A, is also found in oysters. A person deficient in zinc may even struggle to see at night or develop cataracts. You can get sick from eating oysters too often, so just add them once a week or so to get some benefits without overdoing it. 

Red Peppers

Red peppers are one of the most nutrient-dense of the pepper family. Enjoy them raw and get the significant amount of Vitamin C that they offer from the skin especially. They work well added to salads or other meals and add color to your plate.


Spinach is a great leafy green choice that provides lutein and zeaxanthin. These two antioxidants help you to maintain your long-term vision because they allow the eyes to detect contrast. They help to strengthen the eye's abilities. 

Enhancing vision should be on your priority list, especially if you have a family history of poor eyesight and needing glasses. Your kids will be better off if they start eating these foods as soon as they can and continuing to enjoy them throughout their lifetime. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in St. Petersburg, Fla.

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