Best Foods For Eye Health And Eyesight

A healthy lifestyle can definitely reduce the risk of eye-related problems. Taking good care of your eyes, to protect and maintain your eyesight is vital for leading a healthy lifestyle. The food we consume contributes majorly to our health and eyes. 

So there are some foods when consumed consistently, that are vital especially for your eyes, have a positive effect on your eye health.  Let’s explore some nutrient-rich sources of foods that will improve your eye health.

9 Best Foods for Eye Health and Eyesight

Good nutritious food is very important for the needs of the body’s systems, especially eye health. So here are the most important foods necessary to strengthen your eyes, let’s check out.

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It contains vitamin A, zinc, lutein, and zeaxanthin, and these nutrients are all vital to eye health. Zeaxanthin and lutein decrease the risk of vision loss related to the aging process.

Carrots and sweet potatoes

Carrots are a good source of vitamin A and the beta carotene contains in them helps to improve vision. Vitamin A is key to vision health and function and contains beta carotene, and it’s converted to Vitamin A by the body, to help with the production of rod and cone cells in your eyes.

Sweet potatoes, are rich in beta carotene and vitamin E. Vitamin E serves as an antioxidant to keep your eyes healthy, also it slows the development of AMD and can help prevent dry eye and night blindness. And, also they contain vitamin C and vitamin E, both are highly beneficial for eyesight as they are thought to help prevent cataracts.

Citrus Fruits

Citrus fruits are great for your eye health. They help the blood vessels in your eyes remain healthy and also helps to combat the development of cataracts. Fruits like oranges and lemons, as well as other foods such as strawberries and bell peppers, contain Vitamin C citrus 


Fishes are the best source of omega-3 fatty acids, and there are several types of fish like salmon, tuna, sardines, herring, anchovies are all high sources of it. Omega-3 fatty acids are crucial for brain function and a healthy immune system and this nutrient can lower your risk of eye problems such as dry eyes. 

Leafy Greens

Leafy greens are great not just for your eyes, but for your overall health, and remember the darker the green, the better they are for you. They contain good amounts of lutein and zeaxanthin, both of these antioxidants are needed for the well-being of your retina.

Nuts And Dry Fruits

It contains a high level of vitamin E and also rich in omega-3 fatty acids, and they have lots of vitamin E. Consume the nuts like almonds, apricots, cashew nuts, etc helps in reducing help risk related to your eyes and vision as they are rich in Vitamin E.


If you’re a chicken and pork lover opt for a tasty turkey. It has full of proteins, calcium, zinc, and Vitamin B, and is essential for keeping your vision sharp. Turkey acts as a slowing agent for cataracts and muscular degeneration of eye muscles.


Oysters are a great source of zinc, and it’s essential to many processes in our bodies, including helping vitamin A get from our livers to our retinas. 


Another best source for vitamin E that is good for your eye health is seeds, such as chia, flax, and hemp are also high in omega-3 which has similar eye benefits to vitamin E. Add them to your diets like salads, smoothies, or your morning muesli mix to help your eyes thrive.

Foods That Are Not Good For Your Eye Health

Here are some of the foods that are harmful to the health of your eyes according to revision by PHDSC.

  • Fatty Meats

Fatty meats can be healthy but they are mostly full of chemical preservatives, salt, fat, and cholesterol. So try to avoid consuming fatty meats and go for lean meats like fresh turkey, which is full of zinc and protein.

  • Junk Foods

They are delicious but consuming this kind of food can cause serious health issues. To avoid these kinds of foods and choose for healthier.

  • Salty Foods

Sodium is not good for your body, especially for your eyes. So make sure to avoid the food that’s typically high in salt, instead of that you can consume whole-wheat bread and thinly sliced chicken breast. But don’t forget to add your favorite veggies for a boost of eye-friendly nutrients.

It’s important to be aware of the nutrient quotient of specific foods and their impact on our bodies. Include these nutrient-rich sources of foods in your diet at least once every week, which will give you clear results for your eyes. Also, make sure to avoid foods that are harmful to the health of your eyes.


, IPS, Wire, English


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