If you’ve ever struggled to see clearly at night or in dimly lit places, your diet might be part of the problem. Your eyes rely on specific nutrients to adapt to darkness—and the right foods can make a big difference. In this post, we’ll cover the top 10 foods that can help improve night vision naturally, including the nutrients they provide and how to incorporate them into your daily routine.
🥕 1. Carrots
Famous for a reason, carrots are rich in beta-carotene, a precursor to vitamin A, which helps produce rhodopsin—a pigment crucial for night vision.
- 💡 Try it: Shred into salads or roast with olive oil.
🍠 2. Sweet Potatoes
Another beta-carotene powerhouse, sweet potatoes are also packed with antioxidants that protect eye tissue.
- 💡 Try it: Baked or mashed as a vitamin-rich side dish.
🥬 3. Kale
Loaded with lutein and zeaxanthin, two carotenoids that support retinal health and may protect against light sensitivity.
- 💡 Try it: Sauté with garlic or blend into a smoothie.
🥚 4. Eggs
Especially the yolks, eggs provide lutein, zeaxanthin, and small amounts of vitamin A.
- 💡 Try it: Soft-boiled or scrambled with leafy greens.
🐟 5. Salmon
Rich in omega-3 fatty acids and vitamin D, salmon supports the health of the retina and can reduce dry eye symptoms.
- 💡 Try it: Grilled or baked with herbs.
🥭 6. Mangoes
Mangoes offer beta-carotene and vitamin C, which help reduce oxidative stress on the eyes.
- 💡 Try it: Add to yogurt, oatmeal, or smoothies.
🌰 7. Pumpkin Seeds
A great source of zinc, which helps transport vitamin A from the liver to the retina.
- 💡 Try it: Sprinkle on salads or snack on roasted seeds.
🥦 8. Broccoli
Provides a good mix of vitamin A, lutein, and vitamin C to support all-around eye health.
- 💡 Try it: Lightly steamed or stir-fried.
🫘 9. Lentils
Packed with zinc and protein, lentils support immune and retinal health.
- 💡 Try it: In stews, soups, or veggie bowls.
🍊 10. Oranges
Full of vitamin C, which protects the eyes from oxidative damage and supports collagen in eye tissues.
- 💡 Try it: As a snack or fresh juice.
If you want to support your night vision naturally, start in the kitchen. Adding these foods to your regular meals can deliver the key nutrients your eyes need to function well in low-light conditions. A diet rich in beta-carotene, zinc, omega-3s, and antioxidants goes a long way in keeping your vision clear—day or night.
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Harvard T.H. Chan School of Public Health – Eye Health and Nutrition