Did your mother ever tell you to eat carrots for good eyesight?

Here are seven foods that are actually better than carrots for your vision. That said, make sure you keep eating your carrots!


Spinach and other leafy greens such as kale offer your eyes lutein and zeaxanthin, two antioxidants that protect against eye damage. These nutrients also help your eyes detect contrast better, so eating foods rich in these antioxidants not only improves vision, but also help maintain your vision long-term. Lutein has also been linked to reduced risk of cataracts. 

Oysters For Healthy Eyes
Oysters are high in zinc which help produce the eye's pigment within the retina


Oysters are rich in the mineral zinc, which helps to transfer vitamin A from the liver, where it’s stored, to the retina in your eye. Vitamin A helps to produce melanin, a protective eye pigment. If you don’t enjoy eating oysters, include other food sources in your diet that are rich in zinc such as egg.

Green Tea

Green Tea is a rich source of flavonoids, a group of antioxidants that help to protect the retina from sun radiation damage. So, if you don’t already, perhaps try substituting your standard cuppa with a green tea at least once daily.


Walnuts are a rich source of plant-based omega-3 fatty acids, which are different to the variety found in seafood. They may help to look after your blood vessels, as well as blood flow and blood fat levels, which are critical to how the eyes and the rest of the body works. Walnuts also contain vitamin E, folate, melatonin, and antioxidants, all of which protect the body, and therefore, the eyes’ nerves. Walnuts are easily enjoyed in muesli, or on their own as a snack. You could also add them to healthy breakfast muffins.


Fatty fish are a rich source of fish oils containing omega-3s. Omega-3s from seafood help to fight inflammation and lower your risk of developing age-related macular degeneration. So get in two serves of fatty fish each week – the canned variety are okay too. You can enjoy fish baked, or in a salad, curry or sandwich. Your eyes will love you for it, not to mention the rest of your body. 
Get in two serves of fatty fish each week – the canned variety are okay too.

Citrus fruits and berries

Citrus fruits and berries are two types of fruit are high in vitamin C. Vitamin C, otherwise known as ascorbic acid, is a super antioxidant that helps to heal tissue damage, including eye tissue. Other great sources of vitamin C include pawpaw, kiwi fruit and capsicums. Because vitamin C is destroyed by heat, it’s important to enjoy these sources fresh, such as in a salad or a topping for your muesli or pancakes. 


Like dark leafy greens, pumpkin is also a really good source of lutein and zeaxanthin. Pumpkin is a fantastic source of vitamin A, and is great for producing melanin, a protective eye pigment. Pumpkin can be enjoyed in sweet dishes – such as cakes, muffins and brownies, or savoury ones – such as soup, stews and roast pumpkin.

Pumpkin is great for producing melanin, a protective eye pigment.
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