Top 10 Foods and Herbs to Improve and Protect Your Eyesight (Evidence Based)

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Top 9 Foods and Herbs to Improve and Protect Your Eyesight

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 and 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 still 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 and prevent eye twitching.

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 these conditions. It’s time to appreciate all what 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 (like this one)


Lutein and zeaxanthin can be fount in formulas for eye health and for 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 include: Lobster, tuna, shrimp, oysters, fish, herring, liver, egg, ham, beef, bacon, chicken, lamb, and veal.


Plants sources of selenium are:

  • Brazil nuts,
  • oats
  • brown rice
  • garlic
  • broccoli
  • wheat germ
  • whole grains
  • mushrooms
  • red grapes
  • 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.


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, and its symptoms like fatigue and 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, you can find more useful information in my e-book the Herbal Remedies Guide. This guide will teach you how to treat common ailments using 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.

Maintaining a good eye health is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Read my other related articles:
1. How to Improve Your Vision With Eye Exercises
2. 10 Health Warnings Your Eyes May Be Sending
3. This One Ingredient Can Save and Restore Your Vision
4. How to Naturally Improve Your Eyesight With Juicing

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35 Responses to Top 10 Foods and Herbs to Improve and Protect Your Eyesight (Evidence Based)

  1. Mary says:

    I know this sounds snarky, but, you could start helping us with our eyesight by using a larger font!
    Seriously tho, this is a very good article and very helpful. Thank you

    • Tatezi says:

      If you hold down, at the same time, CTRL and your scroll roller on the mouse while rolling it up towards the top of the mouse, it will increase the font size on websites. In applications too, but you have more control on font size in applications. Hope this helps you in the future.

  2. admin says:

    It gives me an idea – a draw among the article readers – it will be something like this: “enter the draw to win a magnifying glass!”
    You can also increase the font size in your browser (in Firefox just press on the Ctrl key and the + key together)

  3. Holistic Chef Barry says:

    For Eye Health It is important to note that the water soluble vitamins like C is destroyed by heat so raw juicing is good for your eyes and is loaded with antioxidants. Eating a raw rainbow diet of leafy greens mixed in with a rainbow color of fruits at one siting is good for your eye health. And eating the same way with vegetables is also good for your eye health. Berries are excellent as well. Hydrate with plentiful water and rest your eyes often at the computer . Holistic Chef Barry

    • Karen says:

      Do you recommend consuming foods containing these suggestions Chef…..or do you believe there is such a thing as a “commercially purchased cure all multivitamin” ???

      • Jenny says:

        I believe it’s best to consume healthy foods, however realistically many people don’t eat balanced diet or don’t get enough of certain things from their foods, and in these cases there may be a need to top it up with supplements (after consulting with your doctor). I don’t believe in a “cure all” remedies because there is no guarantee in life. We’ve all heard the stories about people who lived healthy lifestyle all their lives and got cancer at a young age, whereas their friends who smokes heavily and ate junk food lived long life. We can only try our best and hope for the best.

        • Miro says:

          Hi Jenny and all. Just to add to your story re eating healthy and getting cancer or smoking etc and living a long life. I would like to point out that these cases are very few indeed. One only has to try ti find actual cases in their own circles of friends however it is very easy to find cases of poor nutrition and poor health – that said in Chinese Medicine (I am a TCM therapist) there is knowledge of the vitality we inherit from our parents at birth. So yes you are going to find rare cases of a person with a predisposition to an illness and despite them being scrupulous with their diet do get into trouble. This is unfortunate but who’s to say that had they not been how much earlier or more sever would be their predicament.

        • jim says:

          I believe that mother Earth gave us necessary foods just around us. Thanx to computer technology and that we easily access to internet to what we need to know. Best example are food supplements coming from fruits, vegetables, and herbs.And thank u ms. Jenny, God bless u.

        • Helena says:

          Ahoj Jenny ,děkuji za článek o “makulární degeneraci”.Když mě na oční klinice řekli,že mám tuto nemoc a že se s tím nedá nic dělat,začala jsem konzumovat zdravé potraviny a ovocné a zeleninové šťávy. Neviděla jsem nic.Po 4 měsíční přírodní terapii,mám již periferní vidění,zhubla jsem 15kg a přestala jsem brát léky proti bolesti.V terapii pokračuji a věřím,že budu zase dobře vidět. Díky za Tvoje články Jenny. 🙂

  4. Ghanchi says:

    I had this problem that when ever I watched tv or sat at computer when I used to get up I would have double vision for at least 10 to 15 mintues.Then I started taking a tbsp of mustard seeds mixed with an egg,after 4 or 5 days this problem disappeared.Mustard has the highest amount of zinc and have made a habit of making this combination 2 to 3 times a week.

  5. Sunil says:

    Thankyou for your guidance and suggestion.

  6. Sunni says:

    I replies to something like this but never heard anything back. I am welling to try natural ways to help with my vision problem. But really don’t know if it will help my problem. I was diagnosed with pseudo tumor cerebris. I do have some vision lose and want to prevent anymore have been put on a 250mg waterpill. The Dr said that he wants me on it for 7 months to a year. I have been on it for little over a year. Please respond back. I am seeking help for this problem. Thank you

    • Jenny says:

      Hi Sunni, I am not a doctor and the information presented here is not intended to diagnose health problems or to take the place of professional medical care. This is beyond the scope of my abilities. You need to receive a professional opinion of a medical practitioner that is familiar with all your health history.

    • Veronica Farinha says:

      This is in reply to Suni’s question. I was suffering from high blood pressure for years no doubt, and unbeknownst to me. I developed vision problems due to it. Went on a 21 day fast, after which my blood pressure was back to normal and my vision had repaired itself. Had to even change my glasses because my vision had improved considerably. This was a fast, where only water was consumed, with total bed rest throughout. If planning on a fast such as this, The recommendation is you be monitored by someone experienced. I had a registered nurse caring for me each day, monitoring my improvements. She is unfortunately all the way on the outskirts of Quebec. You may check her website at Went to a specialist at the time of my vision issue, and his recommendation was that I have to take injections in my eye for the rest of my life, but I wasn’t prepared to do that.

  7. Lenn says:

    Good to know we can have our vision in a part back again…

  8. saba farooq says:

    im loosing my right eye’s vision can’t see clearly
    too blurry and left eye is also weak getting worse
    Doctors said nothing will work no glasses, no contact and not even any surgery will help:(
    I might be half blind in future 🙁
    please help

    • Jenny says:

      Hi Saba, it is beyond my abilities to advise in your case. I am not a doctor and I am not familiar with your medical history. Eye health requires a consultation with a professional ophthalmologists who can performs the requested tests and find the underlying source of the problem. You may need to get a second opinion from a trusted and reputable eye specialist.

    • Veronica Farinha says:

      Saba Farooq, check my response above. Not any people are prepared to do a fast where you don’t eat ANYTHING for 21 days. But I was determined to try the fast and it worked for me.

    • Janet says:

      I have read some wonderful testimonies about using essential oils for eyesight, specifically frankincense. I have glaucoma. I typed in “Treating Glaucoma with Essential Oils”. That’s how I found it. I’m not a doctor either but I can imagine how desperate you are to find some help. I hope it helps.

  9. hafiz abubakar says:

    i am glacouma patient for 10 yrs now and have already lost the right eye, i am struggling with the left which is also going blurred, any advice or support for me.

    • Jenny says:

      Hi Hafiz, glaucoma is a serious issue that requires a medical treatment by an eye specialist.

    • Janet says:

      I have read some wonderful testimonies about using essential oils for eyesight, specifically frankincense. I have glaucoma. I typed in “Treating Glaucoma with Essential Oils”. That’s how I found it. I’m not a doctor either but I can imagine how desperate you are to find some help. I hope it helps

  10. harold spoon says:

    I have tried Lutein before and stopped using it as it had a strange side effect on me,,seems that it caused me to have a feeling of deep sorrow,like depression,,that’s the only way I can describe it,,,so am trying more blueberry supplements ,,good for an old welder who couldn’t hardly drive at night anymore,,the oncoming lights were to big around,so had to turn head while driving,,dangerous practice when driving on a very busy hiway.Now after the supplements,I can drive again at night as the lights have shrunk down to normal…

  11. Toni says:

    Also make sure you get tested for food allergies/intolerances and remove the offending foods this will lessen any inflammation. Then make sure you add in foods that are super healthy nutritious and take out the SUGAR!!!!

  12. Desirae says:

    Hafiz & Saba…there’s an herbal school in Tennessee that is amazing. A couple from my church returned with immense knowledge, healed from both breast & prostate cancer. A remedy they learned for glaucoma was painful – a drop of lemon juice in the eye. At night, a drop of honey mixed with a drop of water. According to an elderly woman at our church who gave this a go, IT WORKS. She complained of burning but pieces of the scales on her eyes that had blocked her vision began to fall off and she was able to read more and more. It was also recommended to anyone struggling with vision issues. I’d suggest organic, pure stuff to be put in your eye

    • josephine says:

      In the book (A Bragg Book) Title-Apple Cider Vinegar-on page 71-is Braggs Vinegar Eye Wash for Catarats-in Stanley Burrourghs book The Master Cleanse is a recipe for Cataracts and Glaucoma-Honey and Apple Cider Vinegar eye drops-you want organic Braggs Apple Cider Vinegar and real Honey-

    • Tina says:

      Where in Tennessee ,. I Love in Tennessee . I would love to know where I can learn these things you can email me [email protected]

  13. Aderonke Onir says:

    This is fantastic! May the Lord bless you all. Amen!

  14. Ann says:

    Desirae do you know the name of the school or where in Tennessee it is located?
    Thank you.

  15. TSOHO SHEHU MUSA says:

    thanks you very much for changing our lifestyles. Keep it up!

  16. sedeeq muhammed abubakar says:

    Is there any recommended supplement for all eye problem ?

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