Visions of Joy - Natural Eyesight Improvement - Vision Education
The School of Optimal Eyesight
Improve your vision and overcome the need for glasses or contacts while avoiding laser surgery

Nutrition for Vision

Please live a healthy life; medicine is an imperfect science.
Hunter 'Patch' Adams

Modern medicine or Nature's Way?
For 25 years I relied on doctors for my health, because modern medicine likes us to believe that we are born with a deficiency of drugs and an excess of body parts.  Since then I've learned that we mostly just tend to overdose on unnatural foods & drinks, and all we really lack is a thorough understanding of the laws of nature.  For instance, some people who have dry eyes are simply dehydrated and/or don't blink enough, and the dry eyes are really not due to an eye-drop deficiency.

I believe the ideal method of taking the necessary nutrients in the quantities required is of course Nature's way, i.e. to eat fresh natural foods which have not been artificially interfered with or processed.  For the best nutritional value, your diet should include lots of whole, fresh, ripe, raw, organic foods, preferably grown in mineral rich soils.  Rather than spending time and money on supplements, spend a little time studying which nutrients are in which foods, or what the body requires to make its own supply. Eating fresh organic, if possible home-grown, foods is most beneficial to your health.

Best food for your eyes:
Most people instantly think of carrots when asked to name a food that's good for their eyes.  You may be surprised that the number one food for the eyes is actually kale.  The following is a list of foods that promote eye-health.
Dark green leafy vegetables: kale, spinach, fresh parsley, collard greens, mustard greens.
Read this article about eating leafy greens to see clearly.
Yellow/orange vegetables
: carrots, corn, pumpkin.
Other vegetables: broccoli, green peas, brussels sprouts.
Yellow/orange fruits as well as most berries, especially gojiberries, bilberries and blueberries.  
For some guidance regarding what nutrients are found in what foods, check this FDA website.


If you do wish to try supplements, Vision Works USA sells a large range of products for most vision conditions and they will ship worldwide. Vision supplements can be useful in helping the body and eyes get back into balance. However, for the long term it is best to assess how the deficiency came about, address that problem, and implement appropriate changes in diet or lifestyle. There simply is no better way to get all the nutrients you need than through delicious healthy whole foods.  

Cautionary note about vision supplements!
A special note of caution regarding vision supplements is that many of them will have high doses of Vitamin A and/or beta carotene. Both are nutrients the eyes need, yet they are far more beneficial for you when they come from your food, and can actually be detrimental to your health in the form of supplements. An excessive intake of Vitamin A and beta carotene is a potential health problem due to an increased risk of cancer and a contributor to osteoporosis.

Vitamin C is a common supplement and it too, in mega-doses such as 10,000mg, can lead to visual problems, especially causing floaters and increasing the risk of vitreous detachment, retinal detachment, macular pucker, cellophane maculopathy, and macular degeneration.

A whole food alternative to vision supplements
Rather than supplementing with isolated vitamins or minerals, it makes more sense to me to supplement with whole foods, yet not everyone likes to radically change their diet. So here is another option - take whole foods in capsule form. JuicePlus makes a whole food supplement that is easy to take either in capsules or in tasty chewables (easier for children, who may be eligible for free supplements). Click here for more information or contact Esther.

Modern medicine would like you to believe
that you were born with a deficiency of drugs
and an excess of body parts...

What to avoid.
To create health, it's not only important what you eat but also what you leave out of your diet. The following are best avoided or at least minimized, especially if you currently have health/vision challenges:

Caffeinated beverages: Coffee, soft drinks, regular tea and any caffeinated herb tea.
Sugar: white, brown, turbinado, cane, raw, dextrose, maltose, glucose, aspartame and all artificial sweeteners. Instead satisfy your sweet tooth by eating fruits which provide natural sugars that the body can easily deal with.
Alcohol: Alcohol destroys many vital nutrients; drinkers require a higher dosage of vitamins.
Artificial colors, flavorings or preservatives; Dairy products; Grains; White and Refined flours; MSG; Table salt; Hydrogenated oils; Fried foods.

Food is not only your best medicine, it is your only medicine
Edward C Kondrot, MD
(Author of 'Healing the Eye the Natural Way')

Healing your eyes naturally.
Although I believe that good nutrition can play a big role in overcoming eye-diseases, it is important to know that most symptoms can be relieved with natural vision habits and relaxation, as those increase circulation to the eyes which is key in any healing process.  Without good vision habits, it will be more challenging to overcome any eye disease when making changes in nutrition alone.

Nutrients required for healthy vision.
Many nutrients are known to be involved in the healthy functioning of the eyes:

nutrition for eyesightMinerals and trace nutrients:

Amino Acids (N-acetyl-cysteine and Taurine), Alpha Lipoic Acid, Beta Carotene, Bioflavonoids, Calcium, Choline, Chromium, Copper, CoQ10, Enzymes, Essential Fatty Acids (EFAs) especially Omega 3 and 6 fatty acids, Glucosamine Sulfate, Glutathione, Inositol, Iodine, Lutein, Lycopene, Magnesium, Manganese, Molybdenum, Para-aminobenzoic acid (PABA), Phosphorus, Potassium, Selenium, Taurine, Vanadium, Zeaxanthin, Zinc.
: (the main ones are in bold):  
, B-1, B-2, B-3, B-5, B-6, B-7 , B-9, B-12, C, D, E, K.

Healthy lifestyle.

Good nutrition is important for healthy vision, but can not stand on its own. A truly healthy lifestyle involves a healthy diet as well as providing exercise/play, fresh air, clean water, adequate rest and sleep, emotional poise, sunshine, a sense of purpose, and loving relationships.

depletion factors bad sight Depletion factors.
The main depletion factors of vital nutrients from the body are: Stress, Alcohol, Antibiotics and Drugs (both medical and recreational drugs, including cigarettes).

Other problem causers tend to be: 
Caffeinated beverages, soft drinks, refined sugars, table salt, refined grains, fried foods, hydrogenated oils, dairy products, MSG, artificial colors, flavorings and preservatives.

Avoid bad habits...

Nutrient deficiencies.
The table below gives a list of vision challenges with their possible related nutrient deficiency and/or general toxicity. General toxicity is not a deficiency of nutrients but an excess of harmful substances, either from a less than optimal diet, or from environmental influences such as bad air or exposure to chemicals.

A feeling of 'sand' under the eyes B-2, EFAs
Amblyopia A, B-complex
Bags under the eyes General toxicity
Blepharitis (flaking and swelling of the eyelids) B-complex
Blepharospasm (involuntary twitching of eyelids) B-1, B-2, B-6, B-12, Magnesium
Bloodshot eyes B-2, B-complex
Blurred vision A, B-1, B-2, B-6, E, Chromium
An overdose of Vit A can cause blurred vision.
Burning and/or itching of the eyes B-2



A, Beta Carotene, B-2, B-3, B-9 (Folic Acid), B-12, C, D, E, Alpha Lipoic Acid, Amino Acids, Calcium, Chromium, Copper, Cysteine, Glutathione, Quercetin, Rutin, Selenium, Zinc, general toxicity (esp. high levels of lead, mercury, iron, cadmium), lactose intolerance.
Smoking and Steroid use can cause cataracts.
Color blindness A, B-12
Conjunctivitis (inflammation/redness of the whites of the eyes) A, B-2
Corneal ulcers A, B-1, B-2, C
Crusting of the eyelids (granulated eyelids) B-2
Dark circles under the eyes B-12
Diabetic Retinopathy B-6, C, E, Selenium, Zinc, EFAs, Magnesium, Bioflavonoids
Double vision A
Drooped eye lid C, E, Potassium
Dry cornea syndrome A, B-9, C, Amino Acids
High sugar or alcohol consumption is dehydrating.

Dry eyes, Xerophthalmia

A, B-6, B-9, B-12, C, E, EFAs, Potassium, CoQ10, Water.
General toxicity and dehydration worsen it (as does a staring habit, or a low blinking rate.)
Excessive tearing of the eyes A, B-2
Eye fatigue A, B-2
Floaters, spots in visual field
(Also known as Muscae Volitantes)
Beta Carotene, C, E, Calcium, Copper. General toxicity or Vitamin C overdose can lead to floaters.
Glaucoma (abnormal pressure in eyes that damages the optic nerve. Normal pressure is 12-22 mm Hg; 23 and higher may be problematic.) A, B-complex (esp B-1, B-3, B-12), C, E, Bioflavonoids, CoQ10, Magnesium, EFAs, Quercetin, Zinc
High blood sugar can contribute to Glaucoma.
Caffeinated coffee can contribute to Glaucoma.
Gradual (or sudden) decline in visual capacity General toxicity
Inflammation of the eye A, D, E. Insufficient exposure to sunlight
Keratoconus / Conical Cornea Magnesium
Loss of peripheral vision General toxicity

Macular degeneration

Beta Carotene, A, B-2, B-3, B-6, B-12, C, D, E, Bioflavonoids, Cysteine, Chromium, Copper, CoQ10, EFAs, Lutein, Manganese, Selenium, Taurine, Zeaxanthin, Zinc.
General toxicity, smoking, lead exposure, vitamin C overdose, high iron levels and high blood sugar can contribute to Macular Degeneration.
Myopia (nearsightedness) A, B-2, B-9, D, E, Calcium, Chromium.
A diet high in refined sugars can also play a role in developing myopia. Lack of outdoor time (use of distance vision) also contributes.
Night blindness A, B-complex, Lutein, Zeaxanthin
Ocular Rosacea (painful, burning, feels like foreign body in eyes) B-2, B-complex, enzymes
Photophobia (sensitivity of the eyes to light) B-2, Magnesium, Selenium, Zinc
('middle age sight' farsighted, resulting in a need for reading glasses)
A, B-1, B-2, B-6, C, E, Glutathione, Iron, Selenium, Zinc.
Highly fluctuating or high blood sugar levels can contribute to presbyopia.
Retinal bleeding B-1, E, Zinc
Retinopathy C, E, Bioflavonoids
Retinal detachment or retinitis A, B-2, Zinc,
General toxicity and Vitamin C overdose can lead to retinal detachment.
Retinitis Pigmentosa 
(pigment clumps at the back of the eye)
A, B-complex, C, E, Alpha Lipoic Acid, EFAs, CoQ10, Cysteine, Taurine, Lutein, Zeaxanthin, Zinc
Sties on the eyelids A, Zinc
Strabismus / Squint A, B-complex
Stress B-complex, D, Calcium, Chromium, GABA, Magnesium, Tryptophan, Zinc
Swelling of the eyelids or swelling under the eyes Potassium, Iodine (causing sluggish thyroid)
Unable to produce tears A, EFA
Uveitis B-6, C, E, Bioflavonoids, EFAs, CoQ10, Zinc
Vitreous Degeneration / Detachment Vitamin C overdose

"We also found and reported that the food-obtained-folate (B-9) appears to be far more effective in protecting eye and
visual function than the shelf-life-assured pharmacological form
found in vitamin bottles."

Benjamin C. Lane, O.D.
(On the effect of diet on the quality of the tearfilm, especially for contact lens users.)

Note:  This page is for educational and information purposes only. It is not intended to be or replace a medical diagnosis. Sources are listed below.  This page is not 'FDA approved', so read at your own risk. However, no preservatives were added and it's dolphin safe... (anyway, please read the disclaimer)

These are the sources of the information presented on this page:
Self Test Nutrition Guide - Cass Igram, D.O.
Nutrition and the Eyes, Volumes I-III - Bill Sardi
Smart medicine for your eyes - Jeffrey R. Anshel, O.D.
Natural Eye Care, an Encyclopedia - Marc Grossman, O.D., L.Ac. & Glen Swartwout, O.D.
Nutrition in Eye Health and Disease - Stanley C Evans, Ophthalmic Nutritionist & Orthoptist
Sunlight can Save your Life -
Kane Zime M.D., M.S.
Nutrition, Health & Disease - Gary Price Todd, M.D.
The Power Behind your Eyes - Robert Michael Kaplan, O.D.
- Dr. Benjamin Clarence Lane, O.D.
Super Immunity - Joel Fuhrman, M.D.
National Institute of Health, Office of Dietary Supplements
What Doctors Don't Tell You, June 2013 (Macular Degeneration, p62-64)
The Epidemiology of Eye Disease - Johnson, Minassian, Weale, 1998 (Cataract p105)

(back to top)


Are you ready for better vision?
Do you want to know how to improve eyesight naturally?
Check out the classes offered here!


    This will take you to the Site Map
   to Site Map

visions of joy banner