Foods for better eye health


Lots of research have been carried out to find the connection between health and food. A growing evidence supports that minerals and vitamins in foods supply fuel to your body and protect your vision for the long haul.
Therefore, you’d be doing yourself a lot of good if you eat a balanced diet high in fruits and vegetable, and reduce your sugar and saturated fat intake.
Apart from vitamins, minerals like Selenium and zinc are also important and will keep your retina protected. You also need fatty acids, especially from fish to ensure that there is enough moisture in your eyes.
Inquire from your family doctor if taking food supplements that contain these nutrients would be safe for you.
Vitamin A, C and E along with zinc is great for reducing the risk of advanced AND. This is why it is important that you form good eating habits and take the right nutrients for your body .
Foods Ideal For Good Vision


During summer, everyone’s usually diving into this vitamin A rich fruit. Its vitamin A content works as an antioxidant that helps get rid of infections and bacteria from your eye surface.
If you lack vitamin A, you may develop dry and cloudiness which may cast some risk for general eye health.


Papaya is packed with enzymes, minerals and antioxidants, all of which work together to make papaya almost a magic food for the eyes.


Avocado contains rich amounts of zeaxanthin and lutein, which help to improve night vision and keep the eyes protected from the damaging ultraviolet rays.


Apricot is rich in beta-carotene, known to delay and aging of the eyes. They contain lots of other nutrients like copper, vitamin C, zinc and vitamin E all of which come together to combat macular degeneration.


Orange is a major citrus fruit contains vitamin C. It has a high water content that keeps the eye hydrated while also fighting cataract.


Beef contains a high level of zinc, which has been associated with better long-term eye health. It helps delay macular degeneration and sight loss associated with aging.
The eye naturally contains high zinc levels, especially the retina and the vascular tissue that surrounds it.
Other kinds of meat like pork loin and chicken breast also contain zinc but at levels that are not as high as the beef zinc levels.


Eggs are great sources of zeaxanthin and lutein, which reduce sight loss caused by aging. They are also great sources of zinc, vitamin C and E.


Fluid is essential and extremely important to the health of your eyes. Therefore, you should drink enough water to prevent dehydration. Dehydration often leads to symptoms involving dry eyes.

Bell Peppers

Did you know brightly coloured Bell peppers have the ability to reduce prostrate cancer and macular degeneration as a result of their nutritional content. One cup provides a hundred percent of the daily value of vitamin A and vitamin C.
Bell peppers also contain no fat, contain 3grams of fiber per cup and has a low caloric content. As a result, it fills you up faster and helps you stay full for a longer period.


Carrots are a perfect healthy snack. They will not necessarily improve your sight, but they will certainly work at protecting your vision. The vegetables contain high vitamin A levels which has been shown, alongside vitamin E and C , to help reduce age-related macula degeneration and cataract.
You can have them in your salad, snack on them, use in your cooked dishes or dip them in hummus.

Spinach, Kale, and other Dark Green, Leafy Vegetables

Deep green and leafy, spinach is filled with vitamin C, beta carotene, and loaded with lutein and zeaxanthin. These antioxidants act like a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. Use spinach in salads, steam it, or mix up a low-cal spinach artichoke dip and scoop it up with carrot and bell pepper sticks.


Blueberries are highly packed with antioxidants that promote eye health and wellness.
Studies show that it may be able to help reduce risks of severe health problems like cancer, glaucoma, cataracts, heart disease, etc.
Blueberries are also great for yiur7veain as they help boost learning, improve memory capacity and combat Alzheimer’s disease. They’re also high in pectin, a soluble fiber that lowers cholesterol.
Blueberries are delicate, so don’t wash until you’re ready to munch on them. You can add them to your cereal or yogurt if you want some mouth-watering goodness.
The good part is that they can last for one week provided you preserve in a container with a lid and refrigerate.

Sweet Potatoes

Sweet potatoes contain beta-carotene, like carrots. They also contain healthy vitamins. You can cut them in thin stripes, roast the strips in the oven and add a little olive oil. You could also add your own choice of spice and after sometime, you have your potato fries ready to munch on.
You don’t always have to fry as there are a lot of other ways to enjoy your sweet potatoes if you will do your research well enough and if you love to try out new stuff (especially recipes).


Turkey is rich in protein and is used to make sandwiches, burgers, chili, tacos and the likes. It’s also packed with vitamin B and zinc which work together to protect the eyes from cataracts.

Wild Salmon

According to studies, consuming more foods rich in omega-3 fatty acids will protect the tiny blood vessels in your eyes.
Simply broil some wild salmon for dinner as its a perfect and great source of omega-3 fatty acid. You could even add a tasty and delicious spinach salad on the side if you would love your meal to come alive. That would be such a balanced meal.

Chia Seeds

Chia Seeds contain more omega-3 fatty acids than salmon and flax seeds. It even contains more calcium than a glass of milk and more antioxidants than the almighty blueberries.
They’re seriously “on fire “ with mind blowing nutritional content. They are also a great source of fiber, which is an important part of healthy eating.


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