7 Amazing foods to improve eye health

This article explains various foods and nutrients present in them that can benefit eyes and boost eye health. A healthy eye diet rich in eye-friendly nutrients is essential to improve vision and prevent eye-related conditions in the long term.


It is in our hands to keep our eyes healthy. A little care that we take and effort that we put in to keep our eyes healthy will not only improve our vision but also prevent age-related eye conditions such as cataracts and macular degeneration from developing at an early age. We need to follow certain effective ways to naturally improve vision. One effective way is to follow a healthy eye diet. There is certain food which prevents deterioration of eye health. Also, including them daily in diet plan corrects the damage and improves the eyesight. Try to eat as many foods as possible from the list of healthy eye food to keep eyes in good health and prevent eye-related disorders in the long run.

Why to follow a healthy eye diet?

Following a healthy diet for eyes is essential to maintain eye health and improve eyesight. Also, it prevents the below-mentioned eye conditions.
  • Macular degeneration,
  • Cataracts,
  • Blurred vision,
  • Poor vision during night time,
  • Glaucoma,
  • Diabetic retinopathy,
  • Retinal vein occlusion,Dry eyes,
  • Hyperopia (Farsightedness),
  • Myopia (Nearsightedness)

Go for a balanced nutritious diet to improve vision

It is not good to neglect eye health. If done, one may have to regret later in life. It is always essential to eat a nutritious healthy diet which is well balanced and contains all nutrients. It will prevent nutritional deficiency in the body and promote overall health. Eye health deteriorates when essential nutrients necessary to keep eyes healthy do not reach the body in the required amount daily. Thus, it is essential to eat a healthy diet to rule out the nutritional deficiency factor that can not only deteriorate eye health but also cause several eye conditions as age progresses. Below-mentioned is the list of eye-friendly nutrients which boost eye health and prevent eye-related conditions in the long term.
  • Vitamin A,
  • Vitamin B-complex,
  • Vitamin C,
  • Vitamin D,
  • Vitamin E,
  • Lutein,
  • Zeaxanthin,
  • Amino acids,
  • Beta-carotene and
  • Zinc

List of food that boost eye health

  1. Dark green leafy vegetables: Hue of fitness
    Dark green leafy vegetables are nutrient-rich and thus are excellent for eye health. Nutrients such as vitamin A, vitamin C, vitamin E, lutein, carotenoids and zeaxanthin present in them prevent age-related eye diseases such as cataracts and macular degeneration. Individuals who make these green leafy vegetables a part of daily diet enjoy good eye health. Also, their eyesight improves a lot. Green leafy vegetables such as spinach, kale, collard greens, turnip greens, microgreens are all good for eyes. These leafy greens prevent sun damage and protect the delicate eye tissues.

    Vision-friendly nutrients such as lutein and zeaxanthin require fat for absorption. Thus, it is essential to add some oil or butter in the recipes. Also, lutein is better absorbed by the body if leafy greens are slightly cooked when compared to eating them in raw form. Those who regularly consume leafy greens are at low risk of suffering from glaucoma that can cause serious complications such as blindness. These leafy greens are good sources of nitrates which can decrease the risk of glaucoma. The best thing about leafy greens is that they are so versatile that they can blend in perfectly in various recipes adding colour and flavour to each one of them in their way. They can be eaten in the form of salad, soups, sandwiches, chips, wraps, curries, side dishes or they can even be blended with other fruits and vegetables to prepare a nutrient-rich smoothie.

  2. Carrots: Eye friendly vegetable
    Carrots and good eye health are closely associated with each other. This vegetable can no way miss the list of eye-friendly food. Carrot is a rich source of vitamin A. Thus, it comes under the category of eye-friendly food. Vitamin A consumption in too much amount can be damaging to eyes as well as to other vital organs. However, in carrots beta-carotene is present. Beta-carotene gets converted into vitamin A as and when the body requires it. Thus, there is no question of overdosage or experiencing harmful toxic effects. It is the reason that carrots can be consumed in any amount. Moreover, unlike green leafy vegetables which most of us run away from, carrots are pleasing to taste buds. They can be added to a salad plate or various recipes. All they do is enrich the taste and colour of different recipes. The best way to enjoy good eye health and quickly improve vision is to daily drink at least 150 ml of freshly prepared carrot juice which will make sure better absorption of eye-friendly vitamin A nutrient in the body.

  3. Juicy, tasty citrus fruits: Vitamin C powerhouse
    What can be a more excellent way to look after eyes than to quench the thirst with some fresh, tasty citrus fruits? These citrus fruits are rich sources of antioxidant vitamin C which can decrease the risk of suffering from cataracts and age-related macular degeneration. Also, vitamin C increases immunity in the body which helps to fight various eye-related infections and inflammation taking place in the delicate arteries of eyes. Those who suffer from high stress are at high risk of optic damage. High stress in the body releases the hormone cortisol which not only decreases immunity but also causes oxidative damage to the eyes. Thus, make sure to relax and remain stress-free, and regularly enjoy a plate of juicy citrus fruits or drink a glass of freshly prepared juice out of them. Citrus fruits such as oranges, lemons, limes, tomatoes, grapefruit, and tangerines are all good for the eyes.

  4. Fatty fish: Dense in omega-3
    The fat present in cold-water fatty fishes is not the same that present in other meat sources. Though other sources of meat have a large amount of fat in them. However, that fat is not omega-3 which is essential not just for eye health but to maintain the overall health of the body. Omega-3 fatty acids are essential to prevent deterioration of eye health which prevents further weakening of eyesight. Omega-3 fatty acids prevent inflammation and eye conditions such as dry eyes. It is necessary to keep retina of the eyes in a good state. Do you want to slow down age-related macular degeneration or prevent cataracts? Twice a week include fatty fishes in the diet. Fatty fishes such as salmon, sardines and mackerel are all excellent sources of omega-3. Moreover, these fatty fishes are good sources of vitamin D which again offers protection to the eyes and slows down the age-related eye conditions from developing.

  5. Eggs: Healthiest breakfast
    Many begin the day by eating eggs in their breakfast. All they know is that it is densely packed with protein which is essential to build muscle mass in the body. However, eggs also contain other nutrients such as vitamin E, lutein, zinc and omega-3 fatty acids. These nutrients are essential to boost eye health. Thus, those who regularly eat eggs in their breakfast not only derive healthy energy from protein which builds muscles in their body but are also indirectly keeping their eyes in good health. Zinc present in eggs prevents the age-related macular degeneration. Lutein and zeaxanthin are present in egg yolk. Thus, it is essential to start eating whole eggs. Many are scared to consume egg yolk as it might increase blood cholesterol. However, instead of eliminating egg yolk from the diet plan, it is much better to avoid eating all those unwanted fatty food from the diet can fluctuate cholesterol levels in the body.

  6. Colourful berries: Antioxidant dense
    Berries are a rich source of antioxidants and in particularly blueberries. The presence of antioxidants and other nutrients such as lutein, zeaxanthin, vitamin C along with resveratrol are all good for eye health. In diabetic individuals, micro blood vessels present at the back of the eye bleeds and can become damaged. Blueberries prevent their damage and help them to stay healthy. Bilberry improves night vision. Strawberries are the powerhouse of vitamin C. It is the antioxidants in these berries which overcomes oxidative stress and prevents the risk of cataracts and age-related macular degeneration. It is always beneficial to include various berries in the plate to derive different nutrients and health benefits from them. Either eat them as a salad or add them as toppings or simply blend them and drink a glass of freshly prepared smoothie to boost eye health.

  7. Healthy nuts: Nutrient-dense
    Nuts such as cashew nuts, pistachios, walnuts and almonds are rich sources of various nutrients such as vitamins and omega-3 which is healthy fats. Other nutrients present in them such as lutein and zeaxanthin are good for eye health and prevent the damage by protecting the cells and tissues of eyes. All the nuts contain these two eye-friendly nutrients. However, in pistachios, their amount is highest. Also, these nuts contain vitamin E which is again good for eye health. Eat a handful of these healthy nuts in between meals and keep eyes healthy. Also, it is a great way to relieve hunger pangs instead of eating something that is unhealthy and fatty. Eat them raw or slightly roast them to make them crunchy. Avoid fried or the ones which are salted. Sprinkle them on top of salads and blend them in smoothies to derive nutritional benefits from them.


Author: Umesh06 Apr 2020 Member Level: Diamond   Points : 7

Eyes are a very important part of the body and they are in fact the main connection with the outside world. The brain can visualise the surroundings and distant objects only when the eyes are working correctly. Eyes are just like a camera and the image outside is focussed on the retina through the eye lens. If eye is not able to focus it clearly on the retina then we have to use spectacles to help it to do so. Anyway, to keep the eyes in good shape it is necessary to consume nutritive and healthy foods.

Other than that there are many things which are to be kept in consideration while attempting to keep one's eyes in good shape. One of the primary things is the eye exercises and eye care during its use in working in front of computer screens or mobile screens. One should not sit continuously in front of a computer terminal as it is harmful to the eyes as well as can cause severe postural deformities. It is necessary to break the sessions after each half an hour so that the eyes get some rest and are not strained unnecessarily. Simple eye exercises like moving them slowly to sides, up and down and bringing back are advised for better blood circulation and are practised by many people who are aware. Walking in the morning time in the open air and especially barefoot on grassy grounds is also said to be beneficial to the eyes. These are all natural methods to keep the eyes in a good shape and if one follows them along with good food habits, it would be very beneficial in the long run.

Author: Dr. Paresh Gujarati08 Apr 2020 Member Level: Gold   Points : 3

One has to take care of protein intake while taking a diet for the eye. Protein is a building block for any part of the body. You need a protein to build a cell, tissue or organ. Thus, it is very important to have protein in the diet. If your weight is 50 kg, you should regularly take 50 g of protein in a day. The eye is also one of the organs of the body. To keep it healthy and functioning properly, take protein intake sufficiently.

Author: Sheo Shankar Jha08 Apr 2020 Member Level: Diamond   Points : 2

Cataract, Glaucoma, blurred vision, muscular degeneration etc are the certain disorders which surface with the negligence of essential items strengthening our vision apart from our deteriorating vision as a result of the progression of age. The constant usage of computers or the smartphone can damage it further.

In fact, including the items as mentioned above in our diet would not require the investment of massive resources but this calls for our common sense to look around for the fruits/herbs essential to upkeep a healthy vision.

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