10 best foods for healthy eyes

Vision has become a luxury these days. It is frightening that millions of people, adults and children alike are suffering from severe eye conditions. Many of us neglect the health of our eyes. It is wise to take proper care because as we all know, “prevention is better than cure”. Well, did you know that eating right can keep our eyes healthy too?

It is a universal fact that a healthy diet is the way to keep your heart active and fit. Much like our hearts, our eyes are vascular too. They rely on arteries for oxygen and nutrients. So, the good news is that the same heart-healthy diet will benefit our eyes as well. For a brighter and clearer vision, consider these foods on your next trip to the food mart.

1. Carrots


Is it a wonder that carrots made it into the list? Everyone knows how wonderful carrots are for our eyes. They are an excellent source of vitamin A and beta-carotene which are essential for eye health. They will help lower the risks of macular degeneration and cataracts.

 2. Leafy vegetables

leafy veggies

Leafy veggies such as spinach and kale are high in lutein and zeaxanthin – two powerful antioxidants that help protect against retinal damage and improve your eyesight. The antioxidants found in leafy greens absorb blue light which is dangerous for the retina.

 3. Sea food

sea food

A diet rich in Omega-3 fatty acid reduces the risk of developing eye disease later in life. Sea food, mainly different kinds of fish like salmon, tuna and cod are rich in fatty acid. Lack of Omega-3 may contribute to dry eye syndrome.

 4. Non-meat protein source (nuts/eggs/beans)


Eggs, nuts, beans and other non-meat protein sources can boost our vision. A natural source of vitamin D, egg yolks can reduce the risk of age-related macular degeneration. Nuts like peanuts and almonds contain vitamins E which are known for protecting eyes from free-radical damage. Red kidney beans are a good source of zinc, a mineral vital to eye health. Zinc helps with night vision and cataract prevention.

5. Citrus (Oranges/grape fruits)


All fruit and veggies that fall under citrus are great for our eyes. Oranges, grape fruits and lemons are high in vitamin C, an antioxidant that is critical to eye health. If you’re not a fan of citrus fruit or veggies, you can always opt for red peppers, strawberries or peaches, which are also rich in vitamin C.

6. Sweet potatoes and yam

sweet potato

Sweet potatoes and yam are packed with nutrients that are good for our overall health. They contain beta carotene, vitamins A & C, fiber and potassium which are all good for eye health.

 7. Tomatoes


Lycopene is an antioxidant compound which gives tomatoes their vibrant red colour. This particular antioxidant helps prevent light-induced damage to the retina. They are also excellent source of vitamin C, another vision protector.

8. Olive oil

Olive oil

There have been several studies and researches which show that a diet that is low in saturated and trans-fat can help prevent retina diseases. Not only is olive oil free of trans-fat and low in saturated fat, it is also reported that people who consume it regularly are 48% less likely to develop age-related macular degeneration.

9. Turkey


Fortified with B vitamins and zinc, turkey is the ideal meaty protein which keeps the eyes healthy and can ward off cataracts. It is one of the best and tasty foods for healthy eyes. Turkey is incredibly versatile and can be substituted for both chicken and beef.

10. Broccoli


Packed with lutein and vitamin C, broccoli is good for eyes and it can help in obstructing loss of vision. In fact, any types of green veggies are best for preventing the loss of vision.


There are a lot of great food choices that can keep our eyes healthy. Rich in antioxidants, fats and minerals, these foods are amazing and delectable as well. It is advisable to incorporate them into our daily diet. One of the most important things to remember is to maintain a diet that is low in saturated and trans-fat to improve our eye health and prevent eye diseases.

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