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Foods That Are Beneficial To Your Eyes

May 17, 2023

Most of the time, we don’t give much thought to things until something goes wrong with them, and the same is true for our vision too. Because we live in an age of “information overload,” life has become extremely hectic. Sometimes we don’t realize something is malfunctioning or not working properly until the warning signs begin to beep and flash. Blurred vision, headaches, and/or wet eyes are all indicators of poor eye health. However, much of what we observe can be avoided or lessened with a single easy step.

Must watch what to eat

One strong and simple measure you can take to protect your valuable sense of sight is to be conscious of your food; check what you eat. We don’t always make the connection between our eyesight and what we ate for breakfast, lunch, or supper, but we should. When we eat with the sense that what is good for me is also good for our eyes, we are actually empowering ourselves to properly care for our eyesight long before we need to visit the eye doctor.

So, here we are to help you out by offering a brief “check list” of foods that are strong in antioxidants and powerful health agents. This way, the next time you go out to dine or go grocery shopping for your weekly meal plans, you’ll have an idea of what to include on your food list.

Your food list should include:

Dark, Leafy Green Vegetables

For example, kale, spinach, and collard greens are high in both vitamins C and E, and they contain  carotenoids, lutein and zeaxanthin as well. These plant-based sources of vitamin A reduce your risk of developing a few long-term eye disorders such as AMD and cataracts. But, the majority of people who consume western diets do not get enough of them.

Sweet Potatoes

Orange fruits and vegetables, such as sweet potatoes, cantaloupe, mangos, carrots, and apricots, are high in beta-carotene, a type of vitamin A that aids in night vision, or the capacity of your eyes to adjust to darkness. A sweet potato also contains more than half of your daily vitamin C requirements and a trace of vitamin E.

Raw Red Peppers

Bell peppers provide the most vitamin C per calorie that is healthy for your blood vessels in your eyes, and it may lessen your chance of getting cataracts. It can also be found in a variety of plants and fruits, including bok choy, cauliflower, papayas, and strawberries. As heat degrades vitamin C, eat it raw whenever possible. Brightly colored peppers also include eye-friendly vitamins A and E.


The zinc in an egg will aid your body’s utilization of the lutein and zeaxanthin found in its yolk. These chemicals in yellow-orange color prevent dangerous blue light from injuring your retina. They contribute to an increase in the amount of protective pigment in the macula, the area of the eye that governs central vision.


Cold-water fish that are rich in omega-3 fatty acids, such as salmon, tuna, sardines, and mackerel, may help protect against macular degeneration, dry eyes, and even cataracts. If you don’t eat seafood, you can boost your omega-3 intake with fish oil or vegetarian supplements like black currant seed oil or flaxseed oil.

Poultry and Lean Meat

Zinc transports vitamin A from the liver to the retina, where it is converted into the protective pigment melanin. Oysters have the highest zinc content of any food, but you don’t have to be a shellfish fan to benefit: other sources include pork, and chicken.

Sunflower Seeds and Nuts

An ounce of these seeds or almonds has half the vitamin E that is required for adults per day. Vitamin E, together with other nutrients, can help reduce the progression of age-related macular degeneration (AMD) and aid in the prevention of cataracts. Vitamin E is also found in hazelnuts, peanuts, and peanut butter.

Whole Grains

A diet high in low glycemic index (GI) foods can help lower the risk of age-related macular degeneration. Substitute quinoa, brown rice, whole oats, and whole-wheat breads and pasta for refined carbs. Whole grains contain vitamins E, zinc, and niacin, all of which enhance overall eye health.

Legumes and Beans

Prefer a vegetarian, low-fat, high-fiber choice to help keep your night vision clear and reduce the progression of AMD. Chickpeas, black-eyed peas, kidney beans, and lentils are also high in zinc. A can of baked beans will also do.


Although your body cannot produce lutein and zeaxanthin, you can receive them from squash all year around. Summer squash contains vitamin C and zinc as well. The winter variety contains vitamins A and C, as well as omega-3 fatty acids.

Brussels Sprouts and Broccoli

Vitamin A, vitamin C, and vitamin E are another winning combination of nutrients found in these related vegetables. They’re all antioxidants that safeguard your eyes’ cells from free radicals, which are unstable molecules that tear down healthy tissue.

A note from Ojas – Eye Hospital

A healthy diet prevents many chronic diseases, including eye disorders. By adding the above-mentioned food items to your daily diet, you may lower your risk of getting eye issues.

It’s time to book a state-of-the-art exam with the best eye specialists in Mumbai at Ojas – Eye Hospital if it has been more than a year since you or your family members last had their routine eye tests. A thorough eye exam can help in the diagnosis of any underlying eye health issues and can help you better plan your diet and any treatment plan if needed.


Ojas Eye Hospital A Center of Excellence for Contoura Vision, Femto Bladefree Lasik in Mumbai, India.