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Foods for Healthy Eyes

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Even though you may not be having any problems with your eyes or vision, you should continue eating those foods that are healthy for your eyes. You will be reaping the benefits of eating those nutritious foods at an advanced age when others will be wearing heavy specs and you will be flaunting your beautiful eyes sans any problems.  

Include the following foods in your diet regularly to get bright beautiful and healthy eyes.

1.Dark Green Leafy vegetables

The bounties of dark green leafy vegetables are of immense benefits to eyes. Spinach, dark green lettuce, kale, collard greens and broccoli contain carotenoids like lutein and zeaxanthin. They are powerful antioxidants that prevent cell damage in eyes. Doctors say, they are just like sunglasses for the eyes. They prevent macular degeneration, which results in gradual damage of retina and ultimately loss of eyesight. Zucchini also has similar properties and it protects your eyes from developing cataracts.

2.Fatty Fish

Your must have come across that kids are always encouraged to eat freshwater fish to improve their eyesight. Tuna, salmon, rohu, haddock, and sardines contain omega-3 oils, especially DHA and EPA. They form the major fatty acid constituent of the retina. Eating these varieties of fish will naturally protect your eyes from inflammation and age-related diseases in eyes.


You can improve your eyesight over the time by eating eggs regularly. They are rich in sulfur and lutein compounds that protect your eyes from cataract, macular degeneration, etc.

4.Carrots, Yam, Sweet Potatoes

Colored foods also help in improving your vision. Carrots, yam and sweet potatoes contain a wide range of essential elements like betacarotene, lutein and lycopene. While betacarotene helps synthesis of vitamin A, the other two antioxidants protect your eyes from free radical damage and various other degenerative disorders.

5.Beans, Nuts and Lentils

The richest sources of zinc are beans and lentils. Kidney beans, mung, black-eyed peas, Lima beans,  legumes, peanuts, kidney beans, and lentils are utmost needed for better eye health. Zinc stimulates synthesis of Vitamin A, which improves your vision. Furthermore, a diet rich in zinc also keeps your eyes safe from macular degeneration.

You can also have oysters and fortified cereals for supplementing zinc.

6.Garlic, Onion, Tomatoes

While garlic and onion are sulphur rich foods that enhance glutathione synthesis, tomatoes contain lycopene and lutein, a type of phytochemical and carotenoid. Glutathione is also an anti-oxidant that helps prevention of resolution problems in eyes like glaucoma, cataract and macular degeneration. Secondly, the phytochemicals protect your eyes from sun damage. Thus, make sure you have these ingredients every day.

7.Citrus Fruits

Citrus fruits are storehouse of vitamin C and flavonoids like lutein, resveratrol, and quercitin which save your eyes from retinal defects. Have blueberries, raspberries, oranges, and lime everyday for better vision.  Other ingredients in citrus fruits include anthocyanins and phytonutrients. They nourish your eyes completely and improve your night vision.

Health of your eyes depends a lot on what you are eating every day. Eat these foods every day and you will naturally be immune to eye disorders and infections.

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Written by: Saptakee sengupta
Date last updated: January 04, 2015

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