Foods: Healthy Eyes With A Healthy Diet

foods for eyes

Healthy eyes are boon to one. Without eyes, it is very difficult to imagine the world. It helps us to enjoy the beautiful nature and its creations. If wants to know the importance of these eyes asks a blind man, he will let you know how desperate he is to see the things around. With all these, I just want to reveal that understand the importance of eyes and keep it healthy, fit and fine to enjoy the life to the fullest.

Diet is the utmost important source to keep it healthy. There are many foods for eyes which one can enjoy; relish; let your eyes also enjoy the same.

A well-balanced and healthy diet is the best way to keep eyes healthy and the same also prevents into falling in a large number of eye problems. Foods for eyes must be rich in minerals, proteins and vitamins. Foods for eyes must also contain a good amount of antioxidants such as lutein, zeaxanthin, beta-caroteneomega-3 fatty acids and zinc.

Foods which are rich in carbohydrates should be avoided.

Some of the eye problems and diseases which may occur due to imbalanced diet or unhealthy diet could be Night blindness, cataracts, which cause cloudy vision, macular degeneration, glaucoma, dry eyes, vision problems, etc.

Foods for Eyes

As, we are already aware of a large variety of foods, which can keep our eyes healthy, so it will not be justified by taking the name of one food and leaving others. So, to overcome this loss, I would like to express it in the terminology of nutrients required by our eyes.


Nutrient Vitamin A is the most important nutrient for eyes. It maintains light-sensing cells called photoreceptors. The deficiency of vitamin A leads to blindness, dry eyes, etc. Vitamin A rich Foods for eyes is found in Egg, liver, dairy products, carrots, Papaya, spinach, etc.

foods for eyes

Nutrient Vitamin C maintains aqueous humor of the eye. Aqueous humor is the fluid filled in outer most part of the eye. Its deficiency leads to a reduced level of antioxidants in the body, Cataract, etc. Vitamin C rich Foods for eyes is found in citrus fruits, guavas, kale, broccoli, bell peppers, etc.

foods for eyes

Nutrient Vitamin E maintains the health of Retina, Retina has a high concentration of fatty acids. Its deficiency leads to retinal degeneration and blindness. There are no good medicines to overcome this problem but yes, if the diet is rich in this vitamin then one can boost up the health of the retina. Vitamin E rich Foods for eyes is found in almonds, sunflower seeds, vegetable oils (flaxseed oil).

 foods for eyes

Antioxidants are also very important in keeping eyes healthy. Nutrient Zinc acts as an antioxidant, it helps in the formation of visual pigments in the retina. The deficiency of Zinc leads to macular degeneration of eyes and may also cause night blindness. Zinc-rich Foods for eyes is found in oysters, meat, pumpkin seeds, and peanuts.

foods for eyes

Nutrient Lutein and Zeaxanthin (yellow carotenoid antioxidants) are very good antioxidants known as macular pigments. These carotenoids are concentrated in the central part of retina forms a layer of light-sensitive cells on the back wall of the eyeball. Its deficiency leads to damage to the retina caused by ultraviolet rays emitted by sunlight. These antioxidants play a major role in protecting eyes from harmful ultraviolet light. Lutein and Zeaxanthin rich Foods for eyes is found in egg yolk, spinach, swiss chard, kale, parsley, pistachios, green peas, sweet corn, red grapes, avocado, leafy salads, etc.

Fatty acids to play a major role in keeping eyes healthy, fit and fine.

foods for eyes

Nutrient Omega-3 fatty acids help in maintaining DHA level in the retina. DHA (Docosahexaenoic acid) is high in the retina, which is maintained by this fatty acid. Also, it is important for brain and eye development of infants. Its deficiency Leads to impair vision especially in children, diabetic retinopathy, etc. Omega-3 fatty acids rich Foods for eyes is found in oily fish, microalgae, vegetable oils (Olive oil, rice bran oil), etc.

foods for eyes

Nutrient Gamma-Linolenic acid (Omega-6 fatty acid) is also very important for the eyes. GLA has anti-inflammatory properties. Its deficiency leads to dry eyes, etc. Omega-6 fatty acids rich Foods for eyes is found in evening primrose oil, starflower oil, Rice bran oil, etc.


Eyesight is Probably the Most Important of Five Senses


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