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As we age, it is a common belief that our eyes will inevitably deteriorate due to eye strain. However, a healthy lifestyle can reduce the risk of eye problems and poor eyesight! Research suggests that Americans are not eating enough of the nutrients and antioxidants that protect eye health. Certain foods can reduce the risk of age-related decline in eye health by 25 percent1. Changing the way you eat, as well as following certain lifestyle factors, can boost your eye health. Keep reading for the top 5 tips on how to improve your eyesight!



Before getting into the tips, it is essential to note that poor vision is one of the world’s most considerable unaddressed disability. A staggering 2.5 billion people need glasses but don’t have them. The majority of these people live in the developing world and cannot access a pair of glasses at an affordable cost. China and India are among the countries with the highest numbers of people with poor vision according to a new global ranking2. Good vision is vital for health, crucial for education, gender equality (more women suffer from poor vision than men), and productivity. Eye health is so significant in our world today, meaning it’s more important than ever to prioritize vision-protective lifestyle factors and foods.

Omega-3 Fatty Acids

Omega-3 fatty acids reverse dry-eye caused by too much time looking at computer, TV, or phone screens. Eating tuna, salmon, trout, sardines, or anchovies is a great way to get this essential fatty acid. If you don’t like fish or don’t eat it often, nuts and seeds also contain omega-3s.

Eat Orange Foods

Now, this does not mean Cheetos or orange-colored junk food! It means to try to eat naturally orange-colored fruits and vegetables such as carrots and sweet potatoes. These are orange because they are rich in beta carotene and vitamins that play a role in vision. Try baking sweet potato fries in the oven or chopping up some carrots to eat with hummus for your next snack.


Vitamin C

Vitamin C is an antioxidant that fights age-related eye damage. Get your vitamin C through citrus fruits such as lemons, oranges, or grapefruits. Leafy green vegetables are another excellent source of eye-friendly vitamin C. Try making a spinach or kale salad with a lemon-based dressing to get this essential vitamin.

Wear Sunglasses

Excessive sun exposure to your eyes can cause cataracts. Make sure to protect your eyesight with sunglasses or a hat when you are outside.


Don’t Smoke

Smokers are three to four times more likely to develop poor vision compared to non-smokers. A general healthy habit for reducing the risk of eye disease is not to smoke.




  1. A Randomized, Placebo-Controlled, Clinical Trial of High-Dose Supplementation With Vitamins C and E and Beta Carotene for Age-Related Cataract and Vision Loss. (2001). Archives of Ophthalmology, 119(10), 1439. doi: 10.1001/archopht.119.10.1439
  2. -O-O- HELP THE WORLD SEE CLEARLY. Retrieved from https://clearly.world/#freedom.


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