The 10 Best Foods That are Good for Your Eye Health

10 Foods for Eye Health

Eyes are obviously one of the main parts of the body,you can say they are the cameras of your whole system.So it is your top priority to take care of your eyes.

A diet low in fat and rich in fruits,vegetables and whole grains can pay benefits not only to your heart but to your eyes.The connection is not surprising.

The 10 Best Foods That are Good for Your Eye Health

10 Best Food for Eye Health - Eyesight

Your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Keeping those arteries healthy will help your eyes.

Here are some foods we are mentioning which are good for your eye health.

1.Fish sources of omega 3

Many fish are rich sources of omega 3(*) fatty acids.

Many fish are fish that have oil in their gut and body tissue, so eating those offers higher levels of omega 3 rich fish oil. The fish that contains the most beneficial of omega 3s are tuna, salmon, trout, mackerel, sardines, anchovies and herring.

Fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer, as per studies.

2.Nuts and Dry Foods

Almonds, peanuts, pistachios, and cashews are some nuts that are good for the eyes.

Nuts are also rich in omega 3 fatty acids and vitamin (E) which boost your eyes health and protect the eye’s from free radicals” that could break down the eye’s tissue. You need that outer layer of tissue to serve as a protective barrier for your eyeball, so go and have some nut or just go nuts!

3.Green Tea

Green tea’s antioxidants may help lower risk of developing cataracts and macular degeneration.

Green tea contains healthful substances called catechins that are responsible for its anti-inflammatory and antioxidant properties. Chocolate berries and apples are also high in catechins.

4.Eggs for Your Eyes Health

Eggs are full of eye friendly antioxidants. Eggs are a good source of lutein, a type of carotenoid that helps fight macular degeneration, the leading cause of legal blindness.

They are also a good source of zeaxanthin that can reduce the risk of age related sight loss. They are also good sources of vitamin (C) and vitamin E and zinc. As per scientists, the body is able to absorb lutein better from eggs than leafy vegetables.

5.Whole Grain

Whole grains are not only good for your waistline; they have vitamin (E), niacin and zinc, which provide many benefits for the eyes. They reduce the risk of cataracts and age related macular degeneration and they also reduce the likelihood of blood sugar spikes which could damage the retina over time.

The zinc also protects eye tissue from light and inflammation.

6.Leafy Green Veggies

Spinach and other leafy green veggies are rich in 2 antioxidants stored in the macula- lutein and zeaxathin. The macula is a part of the retina which acts as a natural sunblock, shielding the eye from damaging light. Lutein and zeaxathin absorb blue light that harms the retina. These nutrients can also help the eye detect contrast better.

So eating foods rich in these antioxidants improves vision and also help your vision stay long term.


Carrots and other orange coloured fruits and vegetables promote eye health and protect vision. Beta-carotene, a type of vitamin (A) which gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin (A).


Kidney beans, black-eyed peas and lentils are very good sources of bioflavonoids and zinc and can help protect the retina and lower the risk for developing macular degeneration and cataracts as zinc is an essential trace mineral which is found in high concentration in the eyes.

Buy them dried or canned and cook them with some salt, peppers, and herbs for a yummy dish.

9.Raw Red Peppers

Bell peppers give you the most vitamin (C) per calorie.That is good for the blood vessels in your eyes, and science suggests it could lower the risk of getting cataracts. It is found in many vegetables and fruits such as cauliflower, papayas and strawberries.

Heat breaks down vitamin (C), so have them raw. Brightly coloured peppers also pack eye-friendly vitamin (A) and (E).


Dairy products(*) contain vitamin (A) as well as the mineral zinc.Vitamin (A) protects the cornea and zinc helps bring vitamin (A) to the eyes from the liver.

Zinc is mostly found in the retina and choroid,which is the vascular tissue that lies under the retina.Zinc helps with night vision and the prevention of cataracts.

To protect your eyes, you need to take care of your eyes regularly. Eating eye friendly foods is not the all.

There are some other ways to take care of your eyes.
  • Wear sunglasses whenever you go outside.
  • Avoid smoking.
  • Maintain a healthy weight.
  • Do not spend too much time in front of computer or mobile screen.
  • Visit your eye doctor regularly.
If you want to buy Eye Care products there is an excellent collection on Amazon with thousands of customer reviews
The 10 Best Foods That are Good for Your Eye Health The 10 Best Foods That are Good for Your Eye Health Reviewed by fitness thrive on June 30, 2019 Rating: 5

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