Nutrition for a healthy eyes

Most people believe that aging or eye strain is an inevitable cause of failing eyesight.

Eye health goes hand-in-hand with general health, but a few nutrients are especially essential for your eyes. A healthy lifestyle can significantly reduce the risk of eye health problems.

Nutrition is no fix, but it does help. Certain nutrients can help maintain eye function, protect your eyes against harmful light, and reduce the development of age-related degenerative diseases.

Certain nutrients β€” zinc, copper, vitamin C, vitamin A, vitamin E, and beta carotene β€” may reduce the risk of age-related decline in eye health by 25 percent.

Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.

Here are six foods that can boost your eye health


Certain nutrients make carrots necessary in this regard, as they are rich in both Vitamin Apkpkland beta carotene.

In vision, Vitamin A plays an essential role. A protein called rhodopsin, which helps the retina to absorb light, has Vitamin A as its component.

It is right carrots won’t fix your vision, but it will help with dryness since Vitamin A in carrots will protect the surface of your eye. The risk from macular degeneration and cataracts that causes vision loss can be reduced through Vitamin A.


Eggs aren’t just eaten for pleasure alone. They serve as an excellent source of lutein and zeaxanthin, helping reduce the risk associated with age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.


Yh! As a fluid, which is also essential to life, water is also vital to eye health.

Dehydration can be prevented by drinking plenty of water, which may reduce the symptoms of dry eyes.

Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

They are found in high concentrations in your macula, the center of your retina responsible for what you see directly in front of you. The body doesn’t naturally make these nutrients, so you must get them through your diet. Also, spinach and kale help reduce your risk of cataracts and macular degeneration.

Well-known leafy greens include:

  • spinach
  • kale
  • collards

Citrus fruits

It’s already a fact that citrus fruits have a rich amount of vitamin C in them. Like vitamin E, Vitamin C is an antioxidant which helps prevent dehydration, sometimes caused by too much exposure to light rays from computers and all.

Vitamin C-rich citrus fruits include:

  • lemons
  • oranges
  • grapefruits


Fish also, which has been known to be a good supply of protein, has omega-3 fatty acid, often neglected.

The oil of Omega-3 fatty acid oil is higher in oily fish. This oil helps reverse dry eyes.

Fishes that contains the most beneficial levels of omega-3s include:

  • trout
  • salmon
  • tuna
  • mackerel
  • anchovies
  • sardines
  • herring

Nuts and legumes

Getting food rich in omega-3 fatty acid should also be considered, having known that the latter is essential for eyesight.

Nuts are rich in omega-3 fatty acids and also contain a high level of vitamin E, which can protect the eye from ageing related damage.

Examples of nuts include :

  • walnuts
  • Brazil nuts
  • cashews
  • peanuts
  • lentils

Taking cognizance of your diet will go a long way to help. Healthy lifestyle habits such as sleeping well, regular exercise, and taking a wholesome diet may help prevent eye conditions and other chronic diseases.

Thanks for taking the time to check this out πŸ˜„.

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  1. Amazing😍….. Very thoughtful of you to share this…… It’ll help to see the board clearly in class nowπŸ˜ƒπŸ˜‚

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