7 Powerful Plant Foods to Dramatically Improve Your Eyesight And Counteract The Bad Effect Of Screen Time

Our vision is one of the most important assets we have, and unfortunately, we often take it for granted. Even in this very moment, your eyesight makes it possible for you to read this article, and it is literally enabling you to experience the joys of life – colors, views, as well as simple, practical things that would make one’s life so much harder if their vision was impaired.

That is why, rather than looking for solutions only after we start noticing problems with our vision, it is crucial that we take good care of it through our diet and lifestyle. Most of all, we should get enough sunlight exposure, be active, and reduce our screen time as much as possible. In addition to these, we can also aim to support our eyesight through our eating habits, too.

Growing evidence supports the idea that vitamins and minerals in various foods fuel your body and protect vision for the long haul.

We talked to an expert to get the scoop on vision-protecting nutrients. Leland Carr, OD, is a VSP network doctor and professor of optometry at Northeastern State University in Oklahoma. Dr. Carr also sees patients regularly at several university-run eye clinics.

“One of the best things you can do for your eyes is to eat a balanced diet high in fruits and vegetables, but also low in saturated fats and sugar,” says Dr. Carr. “Along with the vitamins, you should be sure to take in adequate amounts of the minerals zinc and selenium, both of which help protect the retina – the light sensitive part of the back of the eye. You also need some fatty acids – usually from fish – to ensure adequate moisture in your eyes. Ask your family doctor if taking food supplements containing these substances is right for you.”

Vitamins A, C, and E form a fitting acronym (ACE) when it comes to vision. A major federal study showed that the combo, plus zinc, is a winner when it comes to lowering risk of advanced AMD. Just another reason Dr. Carr touts the importance of “developing good eating habits and taking in the right nutrients” for healthy vision.

Here are 7 plant foods to eat more of in order to strengthen and improve your vision!

To effortlessly eat better for your vision and your overall health, Download The Complete Vegan Recipe Solution, which features 145 delicious recipes, perfectly balanced nutrition-wise to supply your body with all the nutrients it needs for healthy eyes, body, and brain!


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Carrots are packed with beta-carotene, a carotenoid that creates hue. This compound is also a precursor to vitamin A. And since it’s a powerful antioxidant, it can stop oxidative damage and reduce your risk of age- elated degeneration.1 No wonder these veggies are called “X-ray vision carrots”! Try them as a snack with hummus or herby yogurt dip.


The vibrant color of squash means that it’s rich in vitamin A. If you want better vision, have squash. It will also help you see better in lower lighting.7 Relatives of squash, like pumpkins, also count. For a delicious and healthy dessert, make a pie with squash or pumpkin.

Bell Peppers

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Brightly colored bell peppers are loaded with nutrients that help reduce the risk of age-related macular degeneration (ARMD). A single cup of bell peppers provides 100 percent of the recommended daily value of vitamin A. They are also rich in vitamin C content.2 They are fat-free, low in calories and contain three grams of fiber per cup. Apart from their vast nutritious value, bell peppers are also quite filling and help curb your hunger.


Beta-cryptoxanthin can also be found in persimmons, a sweet and fragrant fruit. But since it’s not very common, you might have never had one! The benefits of persimmons for your eye are good enough to make you try them. You can eat it by itself or add it to smoothies.


Oranges are rich in another carotenoid called beta-cryptoxanthin. It provides antioxidant defense while promoting awesome eyesight. And since it’s a precursor of vitamin A, the retina will benefit.10 It’s a pretty good reason to make some fresh orange juice.

Chia Seeds

Chia seeds contain more omega-3 fatty acids than flax seeds or salmon. They also provide more calcium than a glass of milk and more antioxidants than blueberries. Chia seeds are also a great way to get more fiber into your diet. Its high omega-3 fatty acid content helps to maintain a healthy ocular surface and help improve dry eye conditions.11 Chia exhibits a very favorable omega-3 to omega-6 ratio of 3 to 1. Experts recommend it for overall ocular, retinal and macular health and it is beneficial for healthy tear production, the macula and retina, and the lens system of the eye.


Evidence from studies shows that lutein and zeaxanthin, carotenoids found in corn, may protect against the common eye disease of macular degeneration. Lutein and zeaxanthin deposits are up to five times higher in the macular region of the retina as compared to the peripheral retina.

These are the only carotenoids in the macula of the retina that is responsible for sharp and detailed vision. The highest mole percentage of both lutein and zeaxanthin is found in egg yolk and maize. The researchers noted that cooking corn for a longer duration increased the amount of lutein and the antioxidant levels per serving.

Wheat Germ

Wheat germ is a rich source of vitamin E, an important antioxidant that protects the eyes from free-radical damage. Though vitamin E can help in slowing the progression of macular degeneration, it does not reduce the incidence.26 It protects cells in the body from oxidation, which can cause deterioration and disease. Vitamin E also helps decrease the progression of cataracts and age-related macular degeneration. Wheat germ can be included into baked foods or into oatmeal, stews, yogurt, salads or blended with smoothies.

Wearing sunglasses is another great way to protect your eyesight. You should also take breaks when working on the computer. These habits will help maintain your eye health, even as you get older.

To effortlessly eat better for your vision and your overall health, Download The Complete Vegan Recipe Solution, which features 145 delicious recipes, perfectly balanced nutrition-wise to supply your body with all the nutrients it needs for healthy eyes, body, and brain!