6 Foods That Can Help Your Sight

Dr Handicap - eye

Poor vision is one of the most common reasons for people requiring adaptations in their lives, including disabled parking permits. The good news is that there is a lot you can do to protect your optic health, and diet can play a huge part in making sure your eyes stay sharp. Many foods contain vitamins and minerals that help your eyes to stay as strong as possible.


Carrots are probably the most famous of the vision-saving foods. When you were a kid, your parents probably encouraged you to eat up, as old wives’ tales say that carrots can help you see in the dark. They’re packed full of beta carotene, which gives them their colour but also encourages the absorption of vitamin A. Vitamin A deficiency is considered to be one of the leading causes of blindness in the developing world. Carrots are a sweet and super versatile vegetable, so there’s no reason not to eat up!

Leafy Greens

Leafy greens are a specific group of veggies that includes spinach, kale, and collard greens. They are known for packing a health punch, but are also super great for keeping your sight strong. Leafy greens are rich in antioxidants that strengthen the ways in which your eyes protect themselves from the sun. These antioxidants also encourage your eyes to protect themselves from harmful forms of light, such as blue light. Leafy greens can be enjoyed in salads, or cooked hot as a side with a main meal. Check what’s in season in your area and get experimenting with different ways of cooking them.


Blueberries are not only delicious, but also include active ingredients that help your eyes to protect themselves. Like leafy greens, they are packed full of antioxidants that may help to fight against age-related macular degeneration, which is one of the leading causes of blindness in the elderly. Blueberries are one of the most antioxidant-rich fruits available and can be consumed in a variety of ways. They’re lovely alone as a snack or sprinkled onto your morning oatmeal. You can also use them to make jams or jellies or as part of a fruit salad.

Sweet Potatoes

Like carrots, sweet potatoes are jam-packed full of beta carotene, which shouldn’t be surprising considering their bright orange colour. Like their white cousins, sweet potatoes are very versatile ingredients and in eating them, you’re encouraging your body to absorb vitamin A. Sweet potato fries are a yummy accompaniment to any main meal, but you can also roast, bake, or mash sweet potatoes. A good secret tip is to include a little bit of cinnamon in your sweet potato recipes as it really allows the sweet flavor of the vegetable to shine.

Oily Fish

Oily fish are a category of fish that carry oil in their bodies. Fish oil is renowned for its health benefits and oily fish include sardines, anchovies, and mackerel. Doctors are now recommending that we all eat at least two portions of oily fish per week as it has been shown that fish oil can help to prevent age-related macular degeneration. If you’re a vegetarian, you can also get omega-3 oil, the same type of oil as found in oily fish, from flaxseed and nuts. Eat oily fish cold in a salad or try traditional Swedish recipes, such as herring rolls.

Dr Handicap - herring roll


Eggs are among some of the most versatile, healthy, and delicious ingredients available, so it’s not surprising that they’re awesome at helping your eyes stay healthy. Like blueberries and leafy greens, they are packed full of antioxidants, which allow your eyes to protect themselves from damaging forms of light. They are also packed full of lutein, which is a substance that also fights macular degeneration. These protein powerhouses are affordable and delicious and can be prepared in so many ways. Eggs are the perfect option for pretty much every meal, so try scrambled or poached for breakfast, a frittata for lunch, and maybe an omelet for dinner (just not all in one day!).

If you’re worried about your eyes, the best thing to do is to visit an optician, who can perform a vision test on you to make sure your eyes are staying as healthy as possible. There are also several conditions, including diabetes, that can put your vision at risk, so if you’re in a risk group, make sure you are getting regular check-ups and staying on top of your health to make sure that your vision doesn’t suffer. Focus on preventative care, stay up to date on your health care, and there’s no reason why you can’t keep strong sight. Be careful and stay healthy and you can avoid having to use a handicap parking permit.