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What are the best foods for eye health?

Foods for Eye Health

There are so many foods that look good on the eye, but we need to question this; are they good for your eyes as well?

It is often believed that with age, your eyesight starts to deteriorate. But that is something in our own hands. If we lead a healthy lifestyle, we can significantly reduce the risk of having eyesight issues.

A healthy balanced diet is essential for overall health. However, poor lifestyle habits and diet can put your eyes at risk. There are many eye hospitals in Hyderabad where you can get a good treatment for your eyes but, it can be avoided by providing your eyes with the required nutrients to avoid having eye diseases and infections. 

A healthy balanced diet for eye care

Nutrition and eye care go hand in hand. As much as all your muscles need certain nutrients to remain strong, your eyes require the same for you to see this world in high definition. 

By adding nutrients, minerals, antioxidants and carotenoids, easily found in fresh fruits and vegetables, you can keep your eyes healthy. With the help of a well-balanced diet, weakening in the eyesight and some serious complications can also be avoided. 

Some further studies state the importance of omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin for maintaining eye health.

10 best foods to have healthy eyes

The food around us has a lot of nutrients and minerals that keep our bodies healthy. Certain foods will help you maintain healthy eyes when it comes to your eyes. Here is a list of 10 such foods: 

  1. Fish 

Who thought being called “fish eyes” could be a compliment? Adding fish to your diet will prevent you from suffering from age-related macular degeneration (AMD), a common cause of blindness among older people. 

Fish like tuna and salmon are rich in omega-3 fatty acids that reduce the chances of suffering from AMD by nearly 40%.

  1. Nuts

We often forget how important Vitamin E is for our body. It cannot produce enough Vitamin E by itself. Nuts are very rich in Vitamin E. Here are some favorite nuts you can have which will help you maintain healthy eyes: 

  • Almonds 
  • Pistachios 
  • Peanuts 
  • Brazilian Nuts 
  • Hazelnuts 

            So, GO NUTS!

  1. Seeds

Like nuts, seeds are rich in omega-3 fatty acids and Vitamin E. Here are some of the seeds you can add to your diet which will improve your eye health: 

  • Hemp seeds 
  • Chia seeds
  • Flax seeds 
  1. Citrus fruits 

We all spend hours in front of a screen daily. Our professional and personal lives have shifted to screens, because of which, we put a lot of strain on our eyes. So next time you sit in front of your laptop, make sure you have a bowl of oranges with you, as citrus fruits rich in Vitamin C help you maintain healthy eyes. 

  1. Green vegetables 

We have been told to eat green vegetables all our lives, and we all have tried to avoid them. But, if healthy eyes are something you want, then we’re afraid you are going to have to add the following vegetables to your diet because they are rich in Vitamin C: 

  • Spinach 
  • Kale

We never saw Popeye wear glasses, did we? 


  1. Carrots 

Carrots are a rich source of lutein and beta carotene. Those are antioxidants that improve eye health and protect against age-related degenerative diseases. Your body converts the antioxidants mentioned above into Vitamin A, which helps you see in the dark. 

  1. Sweet potatoes 

Sweet potatoes have the same benefits as carrots. So it is advisable to add this tasty snack to your diet. 

  1. Water 

Fluids surround your eyes, which protect them by washing away any foreign particles every time you blink. Staying hydrated has a lot of benefits, but it surely helps maintain healthy eyes.

  1. Eggs

Eggs are an excellent thing to eat to improve eye health. The yolk of the egg contains Vitamin A, zinc, zeaxanthin and lutein, which are all essential for healthy eyes. Vitamin A serves as armour to the cornea. 

  1. Dairy 

Dairy products like milk and yoghurt can be good for your eyes. They are rich sources of Vitamin A as well as Zinc. 


Following a well-balanced diet full of fruits and vegetables, healthy fats, and proteins are always going to ensure that you live a healthy life and your body feels great. All these nutrients and antioxidants are essential to ensure that your eyes are in good health. 

Following a healthy diet can help break the misconception that you are bound to have eye problems with age. If you provide your eyes with the nutrition it requires, you will always have a healthy pair of eyes.

No more “Hey, specksy”, we are sorry.

Categories : Eye Health

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