Which are the Best Foods for Healthy Eyes?

From smartphones, computer screens, books to the TV, we are using our eyes to stare at small fonts and images more than ever before. Don’t take your eyes for granted. Taking care of your eyes, protecting and maintaining your eyesight is very important for leading a healthy lifestyle.

Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy. Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants.

Eye conditions that you may be able to prevent with healthy foods include:

  • Cataracts, that cause cloudy vision
  • Age-related macular degeneration, that can limit your eyesight
  • Glaucoma, that causes damage to the optic nerve and vision loss
  • Dry eyes
  • Poor night vision

So, are you eating foods that are good for your eyes? There is more to eye nutrition than just carrots.

Here are some natural foods that help make your vision sharp and bright:

Green leafy vegetables

Leafy vegetables are extremely good for eye health, as they are loaded with lutein and zeaxanthin. These antioxidants act like a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. They lower the risk of developing age-related macular degeneration and cataracts. Moreover, lutein makes your eye muscles stronger and helps to prevent infections. Lutein and zeaxanthin are not made naturally in the body, so you have to incorporate them into your diet. Eat green leafy vegetables such as spinach, kale, collard greens etc.

Citrus fruits and berries

Citrus fruits, such as oranges and lemons, and berries are packed with vitamin C that is the key to eye health. This vitamin found mainly in fresh fruits, contributes to healthy blood vessels in the eyes. Vitamin C also reduces the risk of developing cataracts and age-related macular degeneration.


Almonds are rich in vitamin E. Vitamin E protects the cells in our eyes from free radical damage. Moreover, vitamin E helps slow the development of macular degeneration as well as cataracts. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, peanuts etc.


Eggs are a great food for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, that are all essential for the eyes. Vitamin A safeguards the cornea, or the eye surface, and protects against night blindness and dry eyes. Lutein and zeaxanthin reduce the risk of age-related macular degeneration and cataracts. Zinc contributes to the health of the retina, or the back of the eye.It plays a vital role in bringing vitamin A from the liver to the retina. Other sources of zinc include red meat, poultry, milk etc.


Fatty fish, particularly salmon, is an excellent food for eye health. Fresh salmon, tuna etc. are extremely rich in omega-3 fatty acids, which contribute to the visual development and the health of the retina. These fatty acids make the tiny blood vessels of the eyes stronger and healthier. Moreover, omega-3 fatty acids help protect adults from age-related macular degeneration and dry-eye syndrome. Omega-3 fatty acids are also found in flaxseed and walnuts.

And of course, Carrots

Carrots are well-known to be good for eye health. Carrots are loaded with beta-carotene, and vitamin A. Beta-carotene is very important for preventing degeneration of eye muscles, that gets more chronic as you get older. Beta-carotene also strengthens night vision. Moreover, vitamin A and beta-carotene help protect the surface of the eye, and also help prevent eye infections and other severe eye conditions.

Eat Well, See Well!