7 Food for Good Eyesight – Tired Eyes No More!

No single method is a be-all, end-all for relieving dry eyes, eye fatigue, eye tension or eye pain. You could try to consume foods with these nutrients that are good for your eyesight:

  • Vitamin A
  • Vitamin B12
  • Beta-carotene
  • Lutein, Zeaxanthin and Meso-zeaxanthin (Carotenoids that help to guard against or slow the progression of age-related macular degeneration)
  • Omega-3 fatty acids (DHA, EPA & ALA)
  • Anthocyanin

As with most things, please take in moderation and know your food allergies.
Consuming a mix of these food e.g. spirulina and oily fish could complement one another to bring increased benefits to eye health.

Which food can you find these nutrients?

Chinese Wolfberries

Chinese Wolfberry

By far, the chinese wolfberry is the richest known source of zeaxanthin and there are many ways to consume them. We cook them in our soups, garnish some on dishes, snack on them and throw some into hot tea or water.



Anthocyanin is found in blackcurrant and in the other berries family such as blueberries, black raspberries and bilberries. It helps to relieve eye fatigue and dry eye.

Spirulina in Powder Form


Superfood spirulina provides vitamin A, beta-carotene and zeaxanthin to relieve eye fatigue, among a host of other nutrients. I take Nutrex Pure Hawaiian Spirulina Pacifica (in powder form for faster absorption) for daily health maintenance.



All thanks to the marigold that contains meso-zeaxanthin. It saved the sight of this optician.

Fried Egg


Besides vitamin A and B12, the humble eggs also make sure you get your lutein and zeaxanthin.

Salmon is one of the oily/fatty fish

Oily Fish

Oily fish like salmon and trout has rich dietary source of omega-3 fatty acids to help alleviate dry eye symptoms. When I combine my omega-3 gel supplement intake with blueberries extract, I am amazed that my eyes don’t feel tired even when I had 5-6 hours of sleep the night before.

Nuts are good for the eyesight


Nuts are also a wonderful source of omega-3 fatty acids, especially for vegetarians and those who do not take fish. Do watch your intake as they are high in calories.

What other food do you think should be on this list? Share with us below!