• Cassandra Schmigotzki

Top 9 Foods to Keep Healthy Eyes

Many individuals often think that failing eyesight is inevitable due to eye strain or aging. But a healthy lifestyle can minimize the susceptibility of eye health conditions. A healthy diet offers essential nutrients that keep the eyes healthy. For instance, vitamin A is vital for vision, while a deficiency can cause a disorder known as night-blindness.

Equally, vitamin E, zinc, vitamin C, lutein, omega-3 fatty acids, and beta-carotene may help minimize the risk of macular degeneration, a major cause of blindness in aged people.

In this post, we look at nine nutrient-rich foods that can boost eye health.

Legumes and Nuts

Nuts are rich in vitamin E (which helps prevent age-related eye damage) and omega-3 fatty acids. You can purchase nuts online and in grocery stores. Legumes and nuts that are great for vision include lentils, peanuts, walnuts, cashew nuts, and Brazil nuts. You can toast chopped walnuts with cooked green vegetables or salad.


Like legumes and nuts, seeds contain vitamin E and omega-3. You can buy seeds online and in grocery stores. Seeds with high Omega-3 content include hemp seeds, flax seeds, and chia seeds.

Citrus Fruits

Citrus fruits are a great vitamin C source—an antioxidant recommended to fight against age-related eye problems. Citrus fruits that are highly rich in vitamin C include grapefruits, oranges, and lemons. You can enjoy them as juices or grab-and-go snacks.

Leafy Green Vegetables

These vegetables are highly rich in zeaxanthin and lutein and are also an excellent source of vitamin C, which helps combat eye-related problems. The most common leafy green vegetables include collars, kale, and spinach.


Carrots are highly rich in both beta carotene and vitamin A. Beta carotene produces the orange color in carrots. Vitamin A plays a vital role in eye health. It contains a protein component known as rhodopsin, which aids the absorption of light in the retina.

There's mixed research on the role of beta carotene in eye health, though the body requires this nutrient to produce vitamin A.

Sweet Potatoes

Sweet potatoes also contain beta carotene. It's a great source of vitamin E, which can reduce the risk of macular degeneration.

You can prepare sweet potato fries or check online for recipes on how to roast sweet potatoes and serve them with cooked spinach or baked beans.


Beef is a great source of zinc, which is linked to better and healthy eyes. Zinc can delay macula degeneration and age-related eye damage. The eyes contain zinc, especially in vascular tissue that surrounds the retina. Meats like pork loin and chicken breast also contain zinc, though not as much as beef.


Eggs are a great source of zeaxanthin and lutein, which can minimize age-related eye damage risks. They are also an excellent source of zinc and vitamins E and C.


It should come as no surprise that water, a fluid vital to life, is essential to eye health. Taking lots of water can help to prevent dehydration and reduce dry eye symptoms.

#eyehealth #healthyeating

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