The question of the hour is, “Why should you be concerned about your eye health? Along with the factor of age, even kids as young as five find the need for glasses.

As the world sits firmly in the digital age, people’s screen time has increased significantly which causes strain on the eyes.  That’s why steps towards good eye health are mandatory.  

After thorough research, it was found that certain nutrient-rich foods can boost the health of your vision. Make sure to check out the full article for complete information.

The most common eye problems

Macular degeneration is one of the most common age-related causes of losing good-quality eyesight, and it also happens when an individual is constantly exposed to blue (screen) light at a young age.

It slowly impacts the macula, which is the center of your retina (eye), and works as a slow killer for the eye, taking up your eyesight. A cataract is a cloudiness that forms in the eye that slowly gets bigger and makes the vision blurry over time. Glaucoma is another eye issue that happens when the fluid pressure builds up in the eye, disturbing the normal function of the optic nerve.

By consuming vitamin-rich foods, these issues can be alleviated and can help in better eye health.

Which vitamins are crucial for eyesight?

The following are some vitamins that have the most positive effect on your eye:


Omega-3 fatty acids

Some mega-3 fatty acids, such as EPA and DHA, are commonly present in everyone’s eyes. The problem starts when the standard amount is reduced.

Vitamin E

It works as an antioxidant eye supplement for your vision. It slows down the effects of macular degeneration.

Vitamin C 

It is another important vitamin for your eyes. Our body constantly produces radicals, which is not good for our eyes as it results in cataract difficulties, and vitamin C majorly helps to fight against radicals, minimizing cataracts.

Vitamin A

Vitamin A is crucial for your night vision. When you have a vitamin A deficiency, your eyes may dry out quickly, and it might be hard for you to see at night.

Vitamin B

There are many types of vitamin B, like B6 and B12; they are equally essential if you want to minimize the effects of age-related macular degeneration (AMD).


It is critical for your eyesight because it reduces the progression of AMD and visual acuity loss.


This is one of the best vitamins for your eye health. Lutein is a carotenoid connected to beta-carotene and vitamin A, especially in this modern age when blue light has such effects on your eyes.

Foods to improve eye vision

The following are the top 8 nutritionally rich foods that can help you with your vision:

Nuts and seeds

Seeds and nuts are a powerhouse of vitamins and proteins. They are also rich in essential fatty acids like omega-3 and might be the right option for those who do not consume non-vegetarian foods. Sunflower seeds and hazelnuts are rich in vitamin E.

Citrus fruits

Citrus fruits are a major source of vitamin C, and this vitamin is not only good for your eyes but also good for your skin. Some of them include lemons, grapefruits, and oranges. They are mostly sour and sweet.


This root vegetable is a major source of vitamin A and beta-carotene, which is also why the color of the carrot is orange. If you want to take care of your eyes, then carrot consumption is necessary.


Fish are rich in omega-3 fatty acids. These acids are an important part of the cell membrane of your body.  

Green veggies

They are rich in all types of vitamins. It is important to have a lot of greens in your diet for better eyesight and overall health. 

Sweet potatoes

This is a kind of vegetable that might be liked by everyone as they are sweet to eat and are rich in vitamins, including vitamin A, vitamin C, and lutein. It is good for your health.


When it comes to foods that are rich in several vitamins. Eggs are a great source of vitamins E, C, and lutein. They have a good combination of quality nutrients, which is good for fighting against macular degeneration.

Dairy products

Products from cows are very beneficial for your eye health. Dairy products have calcium, riboflavin, phosphorus, vitamins A and B12, potassium, magnesium, zinc, and iodine in them, and all of them are good for your body and vision.


JL Rohatgi Hospital suggests that it is important to take care of your eyesight and eye health, more so in the digital era. So, to prevent your vision from deteriorating any further, you must have a good diet that works for better eyesight.

Including the foods given in this article will help the condition of your eyes, as these are prescribed by experts. Thus, the better you take care of your health and eyes, the better your vision becomes.