Poor Eyesight: 5 Foods You Should Eat

Poor vision has become a normal problem these days. However, you can improve your eyesight if you add these foods to your diet.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Dec 30, 2022 12:40 IST
Poor Eyesight: 5 Foods You Should Eat

3rd Edition of HealthCare Heroes Awards 2023

Poor eyesight has become a prevalent health issue these days. The screen time of most people is generally high, which affects overall eye health. Other factors like  excess sun exposure, smoking, ageing, and poor diet also contribute to poor vision. Read this article to find out what foods can be added to your diet to improve eye health and prevent diseases like cataracts, dry eyes, and glaucoma. 

What Causes Poor Eyesight?

Poor eyesight is generally genetic, however, certain habits may eventually lead to poor vision. Some of them are

  • Screen Time: Using phones, laptops, or watching television for a long duration can hamper your vision. Most people use their mobile phones in their free time or end up binge-watching. You can reduce your screen time and avoid reading in dim light to take care of your eyes.

  • Inadequate Sleep: When you don't get sufficient sleep, your eyes become tired. The strain in your eyes may lead to health problems as your eyes don’t get enough time to get lubricated when you get improper sleep.

  • Improper Diet: An unhealthy diet can cause various health issues along with your eye health. Deficiencies of omega-3 fatty acids, vitamin A, vitamin C, and vitamin E can result in poor eye health.

  • Dehydration: Drinking less water can lead to poor eye vision along with various other health problems. Dehydration may cause your eyes to become dry, puffy, and red.

Here are five superfoods which you can consume to improve your eyesight:


Good eye health depends on omega-3 fatty acids found in fish. Omega-3 fatty acids prevent dry eyes, improve eye vision, and maintain the retina's health. 


Vitamin A, which is vital for the health of the eyes, is abundant in carrots. Lutein and beta-carotene in carrots act as antioxidants that prevent the eye from ageing and cellular damage. 

Leafy Green Vegetables

Adding leafy green vegetables like spinach and kale to your diet improves your eyesight. It also acts as an antioxidant and prevents free radicals in the eye.

Also Read: Try These 8 Leafy Green Vegetables To Boost Overall Health

Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons contain vitamin C, which is essential to maintain healthy eyes. Vitamin C prevents inflammation and boosts the functioning of the eyes. You may also prevent cataracts if you consume oranges or citrus fruits regularly.

Milk Products

Adding milk products to your diet not only makes your bones stronger but also improves night vision. The vitamin A in it protects the cornea, and zinc provides vitamins to the eyes from the liver.


Adding these foods to your diet has multiple benefits besides improving vision and maintaining good eye health. It helps your body to function correctly and also prevents various health problems. Also, you can make lifestyle changes that support your eye health, such as reducing screen time, quitting smoking, wearing eye protection, and visiting your eye doctor regularly. Consult your doctor while making any dietary changes in case you suffer from health issues or are under medication.