13 Super Foods That are Good for Eye Health & Improves Eyesight

13 Foods That Help Improve Eyesight

Our eyes let us experience the beauty of this world. But when it comes to taking care of our eyes, we don’t really pay attention. Do you give enough rest to your eyes? Probably not! But you must note that eye health and general health go hand-in-hand. It is essential that you take care of your eyes while you are young. Good eye health starts with the food on your plate, so eating healthy and nutritious food is a must. Find out what you should eat to improve your eyesight.

13 Foods You Should Eat for Healthy Eyes

Foods that are rich in omega-3, beta-carotene, lutein, copper, and zeaxanthin are good for the eyes. Here are some of the foods enriched with nutrients that are great for the eyes:

1. Fish


If you eat fish on a regular basis then you are doing a lot of good for your eyes. Fish is a wonderful source of omega-3 fatty acids. To keep your eyes healthy you should eat oily fish. You should incorporate salmon, mackerel, tuna, herring, anchovies, and different freshwater fish in your diet. If you have dry eyes, eating fish can help in reducing the symptoms associated with this condition. Fish is among the best foods to increase eye strength.

2. Kale & Spinach

Both kale and spinach are rich sources of zeaxanthin and lutein. Eating one cup of either of the two and can do wonder for your eyes. Other vegetables that are good for eyes are corn, turnip greens, collard, green peas, lettuce, green beans, and broccoli.

3. Nuts & Legumes


Nuts are a good source of omega-3 fatty acids and vitamin E, which can protect your eyes from age-related ailments. It also protects the eyes from the harmful effects of free radicals. Legumes and nuts that are good for the eye include lentils, cashew nuts, walnuts, peanuts, and Brazil nuts. Almonds are also very good for the eyes. Eating almonds can protect your eyes from the damage caused by unstable molecules. Almonds make a healthy snack option. You can also add them to your breakfast cereal. However, note that almonds are high in calories hence they should be consumed in moderate amounts.

4. Citrus Fruits

Along with eating green veggies, you can also consume fresh citrus fruits to keep your eyes healthy. Citrus fruits are a rich source of Vitamin C, which helps prevent age-related eye conditions. Lemons, grapefruits, and oranges are some of the fruits you can eat.

5. Carrots


Carrots deserve a special mention when it comes to eye health. Carrots contain beta-carotene and Vitamin A. Vitamin A happens to be an important component of rhodopsin, a protein that helps the retina to absorb light. As far as beta-carotene is concerned, there is no concrete proof as what it does for the eyes but it does help in the synthesis of Vitamin A.

6. Oysters

Our eyes need a lot of zinc in order to function properly. A diet that lacks zinc can lead to poor night vision. Zinc helps in the prevention of cataract to a great extent. Oysters are a good source of zinc. Some other foods that are rich in zinc are red meat, baked beans and whole grains.

7. Eggs


Eggs are a good source of zeaxanthin and lutein, which help keep the eyes healthy. Eating eggs can help prevent night blindness and dry eyes. They also serve as a good source of zinc and Vitamins C and E.

8. Sunflower Seeds

We know sunflower seeds may not sound appetizing enough but you can eat them for your better eye health. Consuming sunflower seeds can also help you lose weight. Sunflower seeds are an excellent source of zinc and Vitamin E. These are loaded with nutrients and consuming these seeds every day will keep you healthy.

9. Sweet Potatoes

Sweet potatoes

Sweet potatoes are again a good source of beta-carotene. Just like carrots, sweet potatoes too can help prevent night blindness and dry eyes. Sweet potatoes also contain Vitamin E and antioxidants. Any veggie in a deep orange shade is good for your eyes. An ideal diet for eyes should include most of these vegetables.

10. Beef

Eating lean beef is beneficial for your eyes. Zinc present in beef can help in the absorption of Vitamin A by the body. This will reduce the risk of macular degeneration, which is a common age-related eye condition. However, make sure to eat it in moderation. Eating too much beef is bad for health.

11. Strawberries


Eating fresh and juicy strawberries every day can keep your eyes healthy. A rich source of Vitamin C, strawberries reduce the risk of cataract. Vitamin C can help prevent free-radical damage.

12. Flaxseed oil and Black Currant Seed Oil

If you do not like fish, then you can include flaxseed oil and black currant oil in your diet. Rich in omega-3 fatty acids, these oils are great for your eyes. They can keep your eyes healthy and prevent age-related vision loss. These oils prevent macular degeneration, dry eye syndrome, and reduce the risk of cataracts as well.

13. Green Tea

Green tea

Green tea has many benefits and keeping the eyes healthy is one of them. Green tea is loaded with antioxidants and is good for your general health. Catechins present in green tea keep harmful radicals at bay and prevent cataract. Drinking 1-2 cups of green tea every day can keep your eyes healthy.

The foods listed above are some of the best foods that should be consumed if you want your eyes to stay healthy. Eating healthy foods and maintaining a proper lifestyle is crucial for eye health. Along with this, you should also try a digital detox. Sleep for at least 6-7 hours every day to ensure that your eyes are getting sufficient rest. If you experience any irritation or suffer for poor vision, get your eyes checked by an ophthalmologist. Wear glasses if required and do not strain your eyes.

Also Read:

Best Foods to Boost Your Metabolism
Foods That Are Good for Your Heart
Foods That Help You for Good Sleep at Night

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