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How to improve Eyesight and Vision Health

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Food for improving eyesight and vision health

You can improve your eyesight and vision health naturally by providing your body and eyes foods that keep them healthy. You need to eat nutritious foods along with necessary vitamins keeping your eyesight perfect.

Eyesight and Vision

Vitamins and antioxidants

The following two vitamins and antioxidants help in improvement of eyesight-


Vitamin A- deficiency of vitamin A can affect supply of rhodopsin. Rhodopsin is a crucial pigment that is necessary for being able to see at night and in low light.

Lutein-Lutein is present in the retina. They help in avoiding too much light. Lutein helps in improving vision health by avoiding excess light.


Both vitamin A and antioxidant Lutein can be found in fruits and vegetables which are naturally available.

Vitamin A and Lutein- They are present in Carrots, spinach, kale, and collard greens.

Vitamin A- Liver, cod liver oil, sweet potatoes and better

Lutein- zucchini, swiss chard, and brussel sprouts

You also need omega-3 fatty acids, zinc and vitamins C and E to avoid vision problems which include cataracts and muscular degeneration. Some of the foods that you should eat regularly are-

  • Green leafy vegetables (kale, spinach, and collards
  • Tuna, salmon and other fish
  • Eggs, beans, nuts, and other protein providing foods
  • Oranges, other citrus fruits
  • Fruit juices

Food is also very important to avoid other health issues that may directly impact the eyesight and vision health. Diabetes is one of the most dangerous causes of blindness in adults, which results from the eating habits. That is why, you need a well-balanced diet to avoid the possibility of obesity related problems like diabetes.

Eye Exercises

Eye exercises can also help you to improve eyesight and vision health. Palming, visualisation techniques, movements, massage and acupressure are some of the techniques advised by doctors to relieve strain and improve eyesight. However, it is important to discuss with your doctor before starting any of the exercises.

  1. 1.      20/20/20  exercises

Every 20 minutes, you need to focus on an item which is 20 feet away for 20 seconds. This will help you to improve your eyesight.

  1. Place the thumb five inches from the face and focus on it for five seconds. That focus on another item behind your thumb. Repeat this exercise 10 times. It will help you to feel your eyes relaxed.

Wear sunglasses

Wearing sunglasses is good for you because it protects your eyes from ultraviolet (UV) rays of the sun. If you have long exposure to UV rays, it may cause macular degeneration and cataracts. Select those sunglasses that are capable of blocking both UVA and UVB rays to 99% to 100%. If possible, have a wraparound lens, since it also protects the eyes from the sides.

Be careful while using the computer

To improve your eyesight and vision health and to protect them, you need to be careful while using computers. Computers are very essential in today's world. You cannot avoid them. If you stare at the computer for a long time, you may suffer from eye strain, dry eyes, blurry vision, headaches and other types of pain. It is important to protect your eyes and keep them healthy. So, use some protection measures to avoid the harmful effects.

You can use glass to avoid the glare and contrast the computer screen. Position the computer screen at your eye-level so that you need to look slightly down. In case of dry eye, blinking them more will help you. Also take breaks after every hour of computer use.

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