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Top Foods For Healthy Eyes

Top Foods For Healthy Eyes

August 7, 2019


Healthy eyes are important for a clear vision. Some foods and nutrients play an important role in improving eye health. Vitamin C, vitamin E, vitamin A, and omega-3 fatty acids are some major nutrients which provide protection to eye from age-related eye damage and reduce the risk of serious eye conditions. Healthy nutrition prevents or slows down the progression of cataract. The patient suffering from cataract may contact with the reputed hospitals performing cataract surgery in Mumbai.

Foods For Healthy Eyes

Fish: Fish is a rich source of omega 3 fatty acids. Omega-3 protects eyes from macular degeneration and dry eye syndrome. Fish have oil in their gut and body tissues. Some of the fishes which contain a high level of omega-3 in their body are:

  • Tuna
  • Salmon
  • Trout
  • Sardines

Nuts and legumes: Nuts and legumes contain vitamin E in high volume and also a rich source of omega-3 which protect the eye from age-related damage. Some nuts and legumes that are good for eyes are:

  • Walnut
  • Brazil nuts
  • Peanuts
  • Lentils

Seeds: Like nuts, legumes, and fish, seeds contain vitamin E and omega-3 fatty acid in high volume. According to a large study, vitamin E also helps in the prevention of cataracts. Some seeds that are rich in omega-3 fatty acid are:

  • Sunflower seeds
  • Chia seeds
  • Hemp seed
  • Flaxseed

Citrus fruits: Citrus fruits contain vitamin C and vitamin E in high quantity. Vitamin C is key for healthy eyes. Vitamin C and vitamin E are potent antioxidants which protect eye form eye diseases. Examples of citrus fruits;

  • Orange
  • Lemon
  • Grapefruits

Eggs:Eggs are great for eye health.  Egg yolk contains vitamin A, (act as a safeguard for cornea) lutein, Zeaxanthin (increases vision acuity) and zinc (good for retina). The yellow-orange part of egg protects the retina from harmful.

Almonds: Almond contains vitamin E which is good for eye health. Vitamin E protects the eye from an unstable molecule (called free radical) that targets healthy tissues of the eye. Almonds are also helpful in delaying the progression of age-related macular degeneration and cataract.

Dairy products: Dairy product such as milk and yogurt contain vitamin A and zinc. Vitamin A works as a protector for cornea while zinc helps in transferring vitamin A from the liver to eyes. Zinc also improves night vision.

Sweet potatoes: Sweet potato contains beta carotene in large volume. Beta carotene is the precursor of vitamin A. The sweet potatoes also contain vitamin C and some amount of vitamin E.

Lean meat and poultry: Lean meat and poultry are the rich sources of zinc. Zinc is responsible for bringing vitamin A from the liver to retina of the eye and also help in the prevention of age-related reduced vision and macular degeneration.

Squash: Squash contains lutein and zeaxanthin in large volume which reduces the chance of serious eye condition such as poor night vision and age-related macular degeneration. Squash is found in two types. Summer squash which contains vitamin A and zinc and winter squash which contain vitamin A, zinc and omega-3 fatty acid. 

Broccoli and Brussels sprouts: Broccoli and Brussels sprouts contain vitamin A, vitamin C and vitamin E in high concentration. These are all antioxidants which protect the eye from free radicals that damage the healthy tissues of the eye.

Raw red pepper: Raw red pepper is good for blood vessels of your eyes. It is a good source of vitamin C. it can reduce the risk of getting cataracts. Raw red pepper is found in many vegetables and fruits such as:

  • Bok Choy
  • Cauliflower
  • Papayas
  • strawberries

Carrot: Carrot is good for improving vision. It contains a high amount of beta carotene which is converted into Vitamin A. Vitamin A plays an important role in vision. Vitamin A helps in the activation of rhodopsin. Rhodopsin helps the retina to absorb light.

Dark leafy green vegetables: Dark leafy green vegetables are rich in both vitamin A and vitamin E. They have powerful antioxidants such as carotenoid, lutein, and zeaxanthin which can help in the prevention of age-related macular degeneration and cataracts.  Dark leafy green vegetables good for eye health include:

  • Kale
  • Spinach
  • Collard greens

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