8 things to eat for eye health

Eat these 8 things to keep your eyes healthy.

To take care of our eyesight is equally essential as taking care of any other organ of our body. There are routines followed by people daily to make their vision better or prevent any eye issues.

It is necessary to consume food that contains nutrients like Vitamin C, copper, zinc, Vitamin E, and beta carotene to keep your eyes healthy and clear off certain diseases.

Studies have found that around 250 million people suffer from varying degrees of vision loss; and the leading causes include several eye conditions like Cataract, AMD, Glaucoma, and Diabetic Retinopathy. Stress, aging, and poor diet are a few of the many causes of these eye conditions.

We can take good care of our eyes and prevent getting diagnosed with such eye conditions by adding these things to our daily meals.

1.Leafy, Greens

Eat these 8 things to keep your eyes healthy

Leafy greens work wonders for your body and your eye health is no exception for it. Greens are a high source of vitamin A, C, and E and also carotenoids and zeaxanthin which are extremely important for eye health.

Kale, spinach, turnip green, broccoli, peas are some options to add to your meals.


Eat these 8 things to keep your eyes healthy

Fishes are rich in omega-3 fatty acids and Vitamin D is good to treat dry eyes and macular degeneration. The oil that fishes have is important; people who do not want to eat fishes can opt for seed oil or flaxseed oil, chia seeds.

Add fishes like salmon, Indian Sardines, mackerel to your meals for a few days a week.


The egg yolks are rich in Vitamin A, lutein, zeaxanthin, and zinc. Vitamin A protects the cornea, the surface of the eye; while lutein and zeaxanthin reduce the risk of cataracts and age-related macular degeneration.

Hard-boiled is best to have in breakfast or in the evenings as snacks or with salads and sandwiches.

4.Legumes and Beans

eye health, eye care, health

Beans and legumes help you with concentration through your eyes. It has zinc which helps your eyes concentrate even on a minute of details.

Black eyes beans, kidney beans, chickpeas, and lentils are rich sources of zinc.

5.Lean meat and poultry

The liver breaks down vitamin A from foods and brings it to your retina; this is used to make protective pigment melanin.

6.Citrus fruits

citrus fruits for eye health

Citrus fruits; oranges, lemons, grapefruit have vitamin C which is necessary for eye health; it contributes to healthy blood vessels in your eyes.

Freshly squeezed orange juice or lime juice in the breakfast seems like a good idea to your eyes!


Carrots have always been associated with good eye health. It contains vitamin A and beta carotene to prevent eye infections and protect the surface of the eyes.

Raw carrots or juices or in salads, any form of carrots that go with your meals is best.


dairy products for healthy eyes

Yogurt and milk can be extremely beneficial for eye health as they zinc and A vitamin. It benefits the choroids which are vascular tissues under the retina.

Add some with coffee or tea or a plain glass of milk; a cup of yogurt with nuts or berries for extra crunch and sweetness is beneficial and equally beneficial.

Other Things to follow for eye care:

  • Wear sunglasses whenever out in the hot bright sun. The right pair of shades will help you protect your eyes from the UV rays. UV rays exposure may cause macular degeneration and cataract.
  • Protect your eyes from harmful substances while working at a job or home. It is important to wear a protective pair of glasses while playing sports like ice hockey and racquetball.
  • Reduce unnecessary screen time; work nowadays is always on computer screens or mobile phones but keep taking off your eyes from screens. It will help reduce infections, dry eyes, headaches, and eyestrains.
  • If you have an eyestrain problem, do not hesitate to check with a doctor immediately, early treatment can be super beneficial.
  • Keep blinking frequently to prevent itchy or dry eyes.

Bottom line

Eye health can be taken care of by learning and unlearning a few simple steps and following a simple yet healthy diet rich in vitamin A, C & E, zinc, and other minerals. Take care of your eye sights at early stages to help prevent age-related eye conditions.


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Anjali Patel

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