6 Best Foods for Healthy Eyes

Essential nutrients in food that contribute to the health of our eyes

March 2, 2023

There are several reasons for degeneration of eyesight but a healthy lifestyle can most definitely reduce the risk of eye related problems. The food we consume contributes majorly to our health. Maintaining a healthy, balanced diet can help in keeping a lot of diseases at bay. There are some foods when consumed consistently, that is vital especially for your eyes, have positive effect on your eye health. Several studies have shown that certain nutrients help maintain the eye health and lessen the possibility of age related eye-problems. Some eye-problems that can be avoided with the inclusion of appropriate foods are : dry eyes, macular degeneration, cataracts, glaucoma. Few nutrients and vitamins that aid in good eye-health condition are : Vitamin A, C, E, omega-3 fatty acids, copper, zinc, lutein, etc.

Let us look at 6 best nutrient-rich sources of foods that will improve your eye health.

6 Best Nutrient-Rich Foods for Healthy Eyes

1. Eggs

Icon of bulls eye
Image of bulls eye

The egg yolk contains vitamin A, zinc, lutein and zeaxanthin. These nutrients are all vital to the eye health. Vitamin A protects the cornea.  Zinc boosts the health of the retina. Zinc also helps the eyes see clearly at night. Lutein and zeaxanthin reduce the possibility of serious eye conditions like age-related macular degeneration and cataracts.

2. Fish

Image of a fish icon
Image of fish icon

Several types of fish like salmon, tuna, sardines, herring, anchovies are all high sources of omega-3 fatty acids. They are known to protect the eyes from macular degeneration and dry eyes. Alternatively, if you do not consume fish, you may include flaxseed oil or blackcurrant seed oil in your diet to obtain omega-3 fatty acids.

3. Citrus Fruits

Icon of lemons
Image of lemons

Vitamin C is found in fruits like lemons, oranges, grapefruits, etc. They help the blood vessels in your eyes remain healthy. Citrus fruits can help combat development of cataracts. People who consume oranges regularly as a part of their diet are 60% less likely to be affected by macular degeneration.

4. Carrots and Sweet Potatoes

Image of a carrot
Image of a carrot

Carrots are rich in vitamin A and sweet potatoes are rich in beta carotene and vitamin E. These strongly influence the functioning of eyes.

5. Nuts

Image of walnuts
Image of walnuts

Nuts contain a high level of vitamin E and are also rich in omega-3 fatty acids. Vitamin E is essential in protecting the eye from age-related damage. Cashew nuts, walnuts, peanuts, pistachios are good for eye health.

6. Legumes

Image of red kidney-beans
Image of red kidney-beans

Kidney beans, black-eyed peas and lentils are good sources of zinc and bioflavonoids. They not only help protect the retina but also lower the risk for macular degeneration and cataracts.

These are not hard-to-find food items or excessively expensive. It is important to be aware of the nutrient quotient of specific foods and its impact on our body. Eating right will definitely go a long way. Eat right, stay healthy.

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