Over 25% of the nutrients you absorb from the food you eat goes to nourishing all the various parts of your visual system. What you eat can influence how you see. If you want a list of specific foods to limit or avoid and a list of specific foods to eat more of, as well as the most important vitamins, nutrients, and minerals for your eyes, then grab your free copy of this new guide…

When it comes to diet and nutrition, prevention is better than a cure. However, it is better late than never to make healthy choices and changes if necessary in your food and/or supplement intake. Bodily functions, including eyesight, are negatively affected by over-consumption of highly refined and processed foods containing high levels of sugar, sodium, and artificial flavors and additives. Consumption of an unprocessed, plant-based, whole food diet improves overall functioning of the body. Fresh, organic fruits and vegetables have the imperative vitamins and minerals required for healthy functioning of the eyes, body and brain. Keep in mind though, that every body is different and there is no specific diet that works for all.


According to the American Optometric Association, some of the most important vitamins, minerals and nutrients for proper eye health include Lutein, Zeaxanthin, Vitamin C, Vitamin E, Omega-3 Fatty Acids, and Zinc. It is also recommended to incorporate Vitamin A, Vitamin B complex, Vitamin D (from the sun), Copper, Selenium, Magnesium, Manganese, Antioxidants and Beta-Carotene in the diet. The best way to take this list in is through raw fruits and vegetables. Spinach and other dark leafy greens are some of the best vehicles for most of what is listed above. Kale actually has more beta-carotene than carrots do!


The key is listening to your own body. The more attuned you become with your own body and its processes, the easier it will become to tell what foods and drinks make you feel great and which ones make you feel not as great. Instead of restricting or eliminating unhealthy items from your diet, try introducing healthy items slowly, and before you know it you will not even want to eat the unhealthy items any longer. The cells of the body regenerate constantly, so stick with your new habits and observe the benefits over a few weeks or months before determining what is the best fit for you.

The Rainbow of Eye-Healthy Foods:

  1. Reds (Tomatoes, Red Bell Peppers, Raspberries, Pomegranates, Strawberries)
  2. Oranges (Sweet Potatoes, Carrots, Turmeric, Oranges, Pumpkins, Nuts, Seeds)
  3. Yellows (Corn, Squash, Pineapples, Bananas, Lemons, Egg Yolks, Fresh Butter)
  4. Greens (Spinach, Kale, Parsley, Collards, Broccoli, Peas, Avocados, Green Tea)
  5. Blues (Blueberries, Bilberries, Elderberries, Blackberries, Currants)
  6. Violets (Cabbage, Eggplants, Grapes, Prunes, Figs)
  7. Whites (Cauliflower, Mushrooms, Parsnips, Onions, Garlic, Fish, Egg Whites)