The 10 Best Foods for Eye Health

Maintaining a healthy, well-balanced, and nutrient-rich diet lowers the risk of developing certain conditions of your eyes and keeps them healthy. A serious eye condition can be avoided by taking highly rich foods in minerals, nutrients, and vitamins. Your eyes require certain antioxidants to stay perfect and healthy.

If you often believe that aging fails your eyesight, you are wrong! Based on the reports of AREDS, the American Academy of Ophthalmology (AAO) and the American Optometric Association (AOA) recommend some foods that are considered best for the health of your eyes. These are:

  • Legumes and Nuts:
    Consuming legumes and nuts are the best foods to protect against your eye-damage because they are rich in vitamin E and omega-3 fatty acids. The higher the consumption of vitamin E, the lower the risk of eye disease.
  • Citrus fruits:
    In all kinds of citrus fruits, the content of vitamin C is much higher. AOA recommended the intake of vitamin C to prevent eye damage because it is the best antioxidant. Major fruits rich in vitamin C are oranges, lemons, and grapefruits.
  • Fish:
    Fish is the best source of omega-3 fatty acids. Oily fish contains a higher omega-3-rich fish oil content, so eating it can keep your eyes healthy and lower the risk of several eye diseases. Fish containing higher omega-3s levels are tuna, trout, salmon, sardines, mackerel, herring, and anchovies.
  • Sweet Potatoes:
    Sweet potatoes are highly rich in beta carotene, and vitamin E. Beta carotene is the form of vitamin A that improves your night vision. Cone and rod cells of your eyes help you to see the colors. For their production, the consumption of vitamin A is necessary.
  • Carrots:
    The richest source of beta carotene and vitamin A is a carrot. Vitamin A is a major component of rhodopsin protein that helps your retina in absorbing the light, whereas beta carotene is a kind of antioxidant carotenoid that makes vitamin A in your body, which is beneficial for good
  • Seeds:
    Seeds are also rich in vitamin E and omega-3s. Seeds containing high levels of omega-3 include flax seeds, chia seeds, and hemp seeds.
  • Leafy Green Vegetables:
    Leafy green vegetables such as collards, kale, and spinach contain higher zeaxanthin content and lutein content. These are the antioxidants stored in the macula of your eye and protect it from damaging light.
  • Eggs:
    Eggs are rich in zeaxanthin, lutein zinc, and vitamins C and E. All of these components can lower the risk of sight loss.
  • Beef:
    Meats like beef and chicken breasts are rich in zinc. Naturally, your eye contains higher zinc levels that help in preventing macular degeneration and sight loss.
  • Water:
    Last but not least, water! A fluid that is essential for each and everything. To stay away from dehydration, drink as much water as you can!


So what are you waiting for? Start taking a well-balanced diet containing vegetables, fruits, dairy, and proteins. Limit the consumption of processed and unhealthy foods that are rich in sugar and saturated fats. Do not link your eye disease with the process of aging. A healthy diet can only overcome it, so start eating healthy today!