6 healthy foods for eyes that shine

Someone has rightly said that winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire…

On the other hand, winter can also be harsh for your body, especially your delicate and precious eyes. It can fool you into ignoring your eyes with overcast skies and the lack of sun. But protecting your eyes adequately in winter is as important as in summer.

Wearing your UV protecting sunglasses regularly and a sunscreen are essential but there’s something more that you can do not only for your eyes but your overall health. Eat the right food!

Nature itself provides us with answers to our problems and winter is no exception. It’s the time for nutrient-rich food that can do wonders for your eyes and your overall health.

Here’s a list of 6 super winter foods and their benefits:


The benefits of oysters can be amazing. Oysters have a high level of zinc that helps producing the eye’s pigment within the retina. Reduced pigmentation is related to a reduction in the central visual field of vision. The more consumption of zinc, the stronger your eyesight will be.

Dark leafy vegetables

Green leafy vegetables are rich in carotenoids lutein and zeaxanthin which are important nutrients for healthy eyes. Both are found in your macula, the small part of your retina responsible for detailed central vision. You can consume more of spinach, kale and collards that are abundantly available during the winter season.

Oranges and citrus fruits

Fruits are always beneficial for a healthy you, but when it comes to eyes citrus fruits can do wonders. Rich in vitamin C and bioflavonoids, citrus fruits including oranges, kiwis, kumquats and lemons should be included in your diet for a clearer vision.

Fish oil supplements

Intake of fish increases gland health and tear film quality. Eating fish provides protection towards a disease called macular degeneration- a leading cause of vision impairment and blindness (mostly affects older individuals). Fish not only helps you keep your body warm but is also beneficial for a better vision. If for some reason you can’t eat fish directly, try fish oil supplements.


Eggs are rich in Lutein, Zeaxanthin, Vitamin A and Omega3 and their regular intake can reduce age-related eye disorders which may lead to vision impairment. The egg yolk is considered beneficial in reducing the thinning of macula (area around the pupil of the eye) which is responsible for maintain the quality of our vision.

Red capsicum

Red Capsicum is a rich source of carotenoids, a group of antioxidants that help you prevent macular degeneration (central vision). It’s a very versatile vegetable and can be included in your meal in several different ways including pasta, salads, soups, etc.

Green chilies

Rich in vitamin C and beta-carotene, the unassuming green chili can be great for your eyes. It is not only excellent for improving vision but also helpful in keeping eye pain away from people for all ages.

Add these nutrient-rich foods to your winter-diet and make it healthy and flavorful all the way and you can’t miss the twinkle in those eyes!

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