Being able to see the world clearly is a blessing. The eyes are the most sensory organs that develops senses and feel without any touch. That's the reason why you should always protect them. But many factors make our vision blur like stress, genetics, age and electronics. But certain foods are available that can enhance your retina and cornea's health and prevent from photo damage. Now we will discuss the foods that can enhance your vision and thus making you a visionary.


Absolutely amazing and wholesome vegetable, which are versatile and add a lovely color to your dish. These are rich in having beta-carotene, an anti-oxidant that has lots of vitamin A. Consumption of carrot enhances night vision and prevent deterioration of eyesight. Carrots help in preventing oxidative damage and inflammation, the 2 major causes that cause major eye troubles.


Spinach has an abundance of vitamin A, B, C and E, nutrients like zeaxanthin and lutein, minerals like iron & zinc. The carotenoids, zeaxanthin and lutein have anti-inflammatory and anti-oxidant properties. Consuming an adequate amount of spinach with your diet can save your eyes from macular degeneration and cataracts. It has zinc, which keeps the cornea healthy.

Include a bunch of lush green spinach to your smoothies. You might even add spinach to your fruits to eradicate its bitter taste. Spinach soup and daal tastes superb. Add some spinach to your creamy pasta or your sandwiches to enjoy a little crunch that comes to your dishes.

Fatty Fish

Fatty fish contains lots of omega-3 fatty acids. Omega-3 helps in restoring the balance that it has with omega-6 acids. If the inflammation level is low, your brain and body functions enhance, thus your immunity becomes stronger. The area around your retina is loaded with DHA, a kind of omega-3 fatty acid. If you wish to eat fish, better eat salmon, tuna and mackerel are beneficial for your eye health.

If you are a vegetarian, you can try fish oil supplements after consulting your doctor. If you love eating fish you can consume it after grilling it. Poaching and frying it lose some of the benefits.


Milk and yogurt are a tonic for the eyesight. Both contain calcium and phosphorus, these two are rich in containing zinc and vitamin A. Vitamin A helps save the cornea and zinc helps in moving vitamin A from the liver to the eyes. Zinc also enhances night vision and cataract.

You can drink 1 glass of grass-fed milk in the morning or at night before you hit the sack. Have yogurt after or with lunch or as a snack.


Eggs are a rich source of essential amino acids and both water-soluble and fat-soluble vitamins. Though a little high in cholesterol, the egg yolk, has lots of lutein and zeaxanthin, which is the reason why it’s yellow colored. Consume 1 or 2 eggs daily to keep your eyes healthy. Poached, boiled or half boiled are best to eat, add them to your diet to enhance its taste.

Whole Grain

Whole grain is a nice dietary fiber that contains phytonutrients, minerals, and vitamins. Zinc and vitamin E are the two major eye health promoters. Both these help the eyes against inflammation and oxidative damage. You can also try eating oats, lentils and brown rice to enhance the eye health.

Red Bell Pepper

Red Bell Pepper is rich in having vitamin A, C, and E with zeaxanthin and lutein. Both these vitamins and phytonutrients are famous for protecting the eyes from macular degeneration and protects the retina by preventing it from oxidative damage. These can be consumed in raw, blanched or sautéed red bell pepper.


Nuts are rich in having healthy fats and vitamin E that helps in reducing inflammation. Research has proved that consuming nuts, which have lots of vitamin E can help eye related cataract formation.

You better have a mix of various nuts every day to enjoy their benefits that enhance your vision. Don't eat these in excess as excess of everything is bad and they can damage your vision slightly.


Kale, like spinach is also loaded with many minerals, vitamins, dietary fiber and lutein, which helps in preventing your eyes from light and oxidative damages and protects the eyes from an ancient macular regenerate and cataract.


This is a vegetable that has a number of health benefits, it has vitamin A, C, E and lutein makes it an amazing food for the eyes. It protects the eyes by enhancing the visual health and prevents them from photo damage and oxidative damage. Consume it in a roasted or blanched broccoli to enjoy the maximum benefits.

Sunflower Seeds

Sunflower seeds are excellent for your overall health. These are loaded with vitamin E, healthy fats, proteins, all of them help reduce metabolic waste, lowers inflammation of the eyes.

Sweet Potato

Sweet potato and purple sweet potato help in improving your vision. Zeaxanthin and lutein are responsible for bringing in the yellow color. Sweet potatoes have anti-oxidants that help in reducing inflammation and throws out all the toxins from the body. To reap in the maximum benefits eats them in boiled or baked form.

Beans and Legumes

Legumes and beans are an excellent source of zinc & bio-flavonoids. These make the retina to stay in a healthy way and also stop the development of cataract. Consume enough of lentils, kidney beans, green peas, brussel sprouts, and chickpeas to enhance your eye health.

Citrus fruits

Metabolic rate of the eyes is high and they require anti-oxidants to flush out toxins which are produced as a result of metabolic reactions. Citrus fruits like berries, kiwis and oranges are rich in vitamin C- a superb immunity booster. It is an anti-oxidant that hunts the harmful oxygen radicals, thus protecting your eye muscles from any damage. The blood vessels in the eyes enhance their health with the help of vitamin C.

There are some exercises that need to be done to enhance your vision and make your eye muscles gain strength. Like rolling the eyes continuously for a minute, continuous blinking for half a minute or closing them for 2 to 3 minutes after every half an hour.