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Best Healthy Food for the Eyes

Updated: Jun 15

People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.

Eye Super-foods

Eating the appropriate food has proven to have positive impact on our general health and well-being. Eye friendly nutrients can be found in many foods which can help to protect against cataract and age related macular degeneration (AMD) -a condition that impairs the vision of more than 600,000 people in the UK and is the leading cause of blindness in the Western world.

Leafy Green Vegetables

Broccoli, brussels sprout, lettuce, to name a few, are full of lutein and zeaxanthin, plant pigments that can help stem the development of macular degeneration and cataracts. Lutein and zeaxanthin are present in the retina and the lens of the eye. These essential pigments help to reduce oxidative stress and absorb blue and UV light acting as a natural sunblock. Peas and avocados are also good sources of this powerful antioxidant duo. Raw spinach is great in a salad and is considered one of the most nutrient dense of all foods. Its rich in folic acid, vitamin A, potassium, calcium, phosphorus, zinc,copper, magnesium, vitamin C and iron.


Nuts are also rich in omega-3 fatty acid, its also contain a high level of Vitamin E which boost eye health and protect the eye's cells from "free radicals" that could break down the eye's tissue. You need that outer layer tissue to serve as a protective barrier for your eyeball. Almond, peanuts, pistachios and cashews are some various nuts that are good for the eyes.

Citrus Fruits and Berries

Orange, grapefruits, lemons and berries are high in vitamin C.It is packed full of vitamins A and C,which are thought to help lower the risk of developing macular degeneration and cataracts. Blueberries are contain antioxidants that are beneficial for over all eye health. You can eat them raw or combine it in form of yogurt. Consumption of grapes in adequate amounts can protect retinal function in an oxidative stress model of generation. Eating these foods on a regular basis and improve eye sight.


Cold water fish such as salmon, tuna, sardines and mackerel are rich in omega 3 fatty acids, which may help protect against macular generation and even cataracts. Omega 3 fatty acids can also help treat dry eye disease, a condition caused by a problem with tears and causes the eyes to feel uncomfortable,red,scratchy and irritated. If you don't eat oily fish, you can use fish oil supplements.

Don't take your eyes for granted. Good eye health starts with nutritious and healthy diet. A diet that will help improve your eye sight,build and boost your immune system.

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