Good Foods for eyes and brain – you should add in your diet.

foods for eyes and brain

Keeping a well balanced and healthy diet is essential to keep your eyes and brain health and also prevent the risk of your eyes from being weak. You can avoid serious eye and brain conditions if you eat the food which contains a range of vitamins, proteins, minerals, and nutrients, which are called antioxidants.

You might have to deal with the following eye problems if you don’t eat a healthy diet –

1) Bad night vision.

2)  Rough eyes.

3) Age-related muscular degeneration, which might limit your eyesight.

4) The cloudy vision called Cataracts.

So to prevent your eyes and brain from the above disease, you need to add following antioxidants –

1) Vitamins A, C, and E
2) Zinc
3) Protein
4) Zeaxanthin
5) Omega-3 fatty acids
6) Lutein

Now, you must be wondering what makes a balanced diet? Well, a balanced diet is formed with a variety of fruits, vegetables, proteins, and dairy. Try to intake multiple types of food with different colors throughout the day and within the appropriate quantity. Limit the food which is not good for your body and contains fat and high in sugar.

List down are some of the best food you should consume

❍ Food For healthy eyes and brain



Particularly Salmon Fish can be a great food to eat when it comes to eye health. Fish consists of Omega-3 fatty acids. These are the “healthy” fats. Omega-3 fatty helps in vision development and contribute to the health of retina at the back of the eye. Also, they help in preventing eyes from getting dry. And for that of the brain, omega-3 fatty helps to build brain and nerve cells since they are crucial for learning and memory.          

Try to include fish in your meal plan a few days a week. Prefer a wild-caught version over a farm-raised salmon while buying salmon. The reason being that the farm-raised salmon has more saturated fat and contains less omega-3 than wild-caught salmon.

Dairy Products

Dairy Products

What are the dairy products?  Basically such products are directly referred to milk and any products formed with the milk. Such products are good for your eyes as they are the rich source of vitamin A as well as Mineral Zinc. Vitamin A safeguards the cornea while zinc helps to bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, the vascular tissue that lies under the retina. This being an important mineral, helps with the night vision and also prevents cataracts.  The most beneficial is the dairy from the grass-fed cows.     



Carrots are best-known for healthy eyes. Carrot comes with Vitamin A and Beta Carotene. They are helpful for the surface of the eye and prevents your eyes from any infections and other serious eye conditions. Carrots can be eaten easily in a go. Always keep a bag of baby carrots handy for your afternoon or evening snack.  Or you can grate a carrot and prepare a stuffed roti/Partha for your breakfast which is healthy too.

Almonds and Nuts

Almonds and Nuts

Almonds, rich in vitamin E are considered one of the best and readily item to eat for keeping your eyes healthy. Eating a regular amount of Vitamin E can prevent age-related muscular degeneration as well as cataracts.

Also, people who consume almonds and nuts regularly have a sharper brain than those who don’t. While all nuts are good for the brain, walnuts may have an extra frame since they also generate Omega-3 fatty acids.

You can enjoy almonds as a snack anytime in a day. They can also be added up to your breakfast cereal, salads, fruit chats, and yogurt. Don’t forget to keep an eye on serving size. Almonds consist of high calories, so make sure you limit your intake to one or two servings a day.



We know orange is rich in vitamin C, which is key for healthy eyes. The vitamin in natural fruits and vegetables contributes to healthy food vessels in your eyes and vitamin C helps to prevent mental decline and also assists you to fight off the free radicals that can be harmful to brain cells. You can have orange juice or peel one as an afternoon snack in a day or can even add them to a bowl of fruit salad.



Eggs are another great food one can eat for both healthy eyes and the brain. Its yolk contains Vitamin A, Lutein, Zinz and Zeaxanthin all of which are important for your eyes.

Eggs are also rich in Vitamins B6(folate) and B12 (choline ) which are considered the essential nutrients connected to brain health. It helps in the smooth functioning of the brain and regulating mood.
Eggs are excessively adaptable and can go with breakfast, lunch, and dinner as well. You can eat eggs in salad and sandwiches and can also enjoy it by simply hard-boiling them.

The bottom line. You must eat healthy to stay healthy. We physically and mentally feel good when we eat right and healthy food. Eating healthy is not about refraining or forcing ourselves but the inner realization of what is the best of our body in the long-run.

❖ Read More: 

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