Eye Sight, Food

5 best vegetables to keep your eyes healthy

beautiful green and brown eye in close up photography

Veronica Seider- a student of University of Stuttgart could easily identify people standing at a distance of more than 1 mile/1.6 kilometres and it is 20 times better than average human vision. While most of us don’t such a sharp vision, we certainly require a good eyesight to live our life to the fullest. The reality, however, is that around 2.2 billion of the global population suffers from different eye-related issues and disorders and many of them are preventable.

Good eyesight is vitally important for your personal and professional life. Right from doing computer tasks at your office to driving your car in the night or reading your favorite book, a good vision is needed everywhere.

Many eye disorders are caused over time due to negligence or age-related issues. It means that by making some small changes in your lifestyle and daily diet you can enhance your eyes’ health and protect them against many disorders.

In this article we are going to present a list of best foods for eyes that will help in enhancing your vision, protecting from age-related issues, and safeguarding your eyes against the harmful effects of sunlight, pollution, etc. 

Before we proceed with the main article, let us provide you some quick answers to general eye-related FAQs:

Eye, Iris, Pupil, Vision, Eyeball

What are some of the most Common Eye Diseases and disorders?

Most common eye related issues include

·         Refractive Errors

·         Diabetic Retinopathy

·         Macular Degeneration cause by advancing age

·         Strabismus

·         Amblyopia

·         Cataract

·         Glaucoma

What are some best eye vitamins?

Some of the best vitamins for eyes include vitamin A, E, C, and B category vitamins (B6, B9, and B12). Nutrients like Niacin, omega-3 fatty acids, Lutein and Zeaxanthin

Fruit, Fruits, Fruit Salad, Fresh, Bio

How can I improve my eye health?

Here are a few ways to improve your eye health:

·         Avoid excessive exposure to the sun as it results in cataracts. Whenever going out in the sun consider wearing good quality sunglasses. 

·         Smoking is a leading cause of eye-related issues. Seriously consider quitting it

·         Regularly getting your eyes examined help in identifying any issues at the nascent stage and prevent complications

·          Use ideal eye protection measures/devices if your work involves exposure to harmful chemicals that can irritate eyes 

·         Never apply contact without first washing your hands to avoid infection

·         After every 10 minutes of working give a break for at least 10 seconds to your eyes by looking at some distant objects

Eye, Blue Eye, Iris, Pupil, Face

What are the signs of eye problems?

Here are major signs of eye problems that necessitate an immediate visit to an eye doctor:

·         Suddenly seeing momentary spots and floaters in your vision field

·         Fluctuating visual clarity

·         Your view is partially blocked by something like a dark curtain

·         Blurry vision in both or single eye

·         Feeling sudden pain and redness in eyes- generally accompanied by vomiting or nausea

·         Experiencing ghost images or double vision

·         Field of view getting narrower

·         Blind spots

·         Reduced central vision

·         Cloudy eyesight

·         Lowering levels of peripheral vision

·         Feeling discomfort in your eyes

·         Experiencing flashes or floaters

Table, Fork, Knife, Background

What foods are bad for your eyes?

Here is a list of foods that you should minimize or avoid to keep your eyes healthy:

·         High-Fat foods like red meats, sausages, toppings and dressings

·         Carbohydrate-rich foods including white or plain foods

·         Trans fat foods like margarine

·         Foods containing saturated fats like cookies, potato chips, and French fries

Casserole Dish, Vegetable, Tomato

Which vitamin is best for the eyes?

Vitamin A is best for your eyes. Carrot is a rich source of Vitamin A and defends your eyes against cataracts, macular degeneration. It contains beta carotene and lutein- two antioxidants that keep your eyes healthy and protect them against degenerative eye diseases. The human body processes the beta carotene into vitamin A which increases your vision in the dark.

Some other benefits of carrots include

·         Protecting your corneas

·         Shielding eyes against harmful bacteria and viruses

·         Reduce dry eye syndrome

As you are now aware about the essential eye-related information, we will now proceed to the main article mentioning the major foods to keep your eyes healthy, safe and sharp:

Salad, Salad Plant, Agriculture, Healthy

Leafy vegetables

Smoke of cigarettes, air pollution, and harmful UV rays from sunlight damage your eyes and weaken the vision. So, you need to shield your eyes and prevent damage. Antioxidants act as a powerful eye guard saving them from such harmful effects.

Two of the best antioxidants for eyes are zeaxanthin and lutein. 

Among other benefits, these 2 antioxidants can absorb the harmful light from the retina and lens of your eyes and keep them safe.

Leafy vegetables have plenty of these two nutrients which makes them best eye supplements toinclude in your meals. Make vegetables like spinach, kale a regular part of daily diet. If you don’t like the taste of leafy vegetables then you can also try other alternatives like broccoli. The fruit lovers can go for fruits like grape and kiwis among other bright-colored fruits.

Orange, Citrus Fruit, Fruit, Healthy

Foods with Vitamin C

Vitamin C ranks high among the best antioxidants. A super delicious way to make it a part of your daily diet is to have 1.5 cups of strawberries every day after your afternoon meal. Brussels sprouts and grapefruit also abound in Vitamin C. You can also go for other sources like oranges, papaya, and green peppers.

Seed, Seeds, Kernel, Nut, Nuts

Seeds, nuts and wheat germ

Healthy tissues act as a strong foundation for your eyes and two of the best vitamins for boosting tissue strength are Vitamin C and E. Two of the best vitamin E sources are that can easily be included in your daily meals is wheat germ oil and sunflower seeds. The nut lovers can get this vitamin from pecans and almonds along with maintaining eye health these nuts can also shield your eyes from age-related damage. Using a fairly good amount of vegetable oil in your food also helps as it is a good vitamin E source.

Seeds like flaxseed, hemp seed, and chia seed also counted as best eye supplements as they contain a good amount of omega 3 oil and vitamin E. There are multiple ways of making seeds an essential part of your daily meals. Many seeds have a subtle taste and you can easily sprinkle a handful in your curry without affecting its original taste. You may also consider adding them on top of your bread. A more agreeable way of consuming seeds is to lightly roast some of them and add a subtle hint of salt. Consume a handful of it daily after completing your meal.

Carrots, Vegetables, Market


 For many generations people have been using carrots for maintaining eye health. It is a rich source of beta carotene and vitamin A- one of the best vitamins for eyesight. Vitamin A is especially good for your retina as it contains rhodopsin that increases the light-absorbing ability of your retina.

Splashing, Splash, Aqua, Water, Pouring


Dry eyes are one of the most common yet irritating issues. However, if left untreated it can cause corneal surface abrasion, permanent vision issues, and even corneal ulcers. The easiest dietary way to reduce dry eyes symptoms is to drink lots of water. Also, give a few moments of break every 10 minutes to your eyes while working on the computer.


Our food plays an important role in enhancing the eye health. By adopting eye-friendly food habits you can reduce the risks of eye diseases and disorders like cataract, macular degeneration, etc. In this article, we mentioned some of the best foods to keep your eyes healthy and improve the vision. Along with following this diet guide, the readers are advised to adopt other eye-friendly habits as well like performing regular eye exercises, avoiding continuous staring at the screen, shielding your eyes from sunlight, and washing your eyes often.




  1. Is Blue Light Destroying the Health of Your Skin? | Healthyfii
    December 25, 2020 at 11:54 am

    […] results in hyper pigmentation and black patches on their skin. Hence it becomes very essential to protect your skin from blue light. Skip the long sitting hours towards electronic devices. You can also use shades to avoid blue […]

Reply your comment

Your email address will not be published. Required fields are marked*