Foods that Do Your Eyes Good

Eye health often gets neglected. But did you know that there are nutrition choices you can make to help keep your eyes healthy in the long term? The role of nutrition and extra nutritional supplements, such as vitamins, and their effect on vision have been commented a lot. Good nutrition is very important for one’s eye health. An eye condition called xerophthalmia, which is the most common cause of childhood blindness in developing countries, is the best example of how nutrition and eye health go hand in hand. This is caused by a lack of vitamin A in a person’s diet, but this can easily be  prevented by including fresh vegetables, fat (animal and plant) and protein (meat, eggs, cheese, fish,  milk, yoghurt, dairy products, nuts, seeds, pulses and grains) in one’s diet.


Nutrition for the eye

In various clinical trials the vitamins found in certain foods have been linked with eye health. This is because they help maintain healthy cells and all the tissues in the eye. It’s crucial to get these vitamins from all kinds of such as:

Dried apricots

Apricots are rich in beta-carotene and lycopene, both beneficial for your eyes.  Beta-carotene is converted by the body to vitamin A, which is an important antioxidant and it also prevents cataracts and macular degeneration.

Raw carrots

The old saying that carrots are good for the eyes is not just a myth, not anymore. Carrots are rich in betacarotene and they help  the retina and as well as other parts of the eye to function properly.


Oranges grapefruit and lemons  contain  vitamin C, a powerful  antioxidant that is important to eye health. Recent studies have discovered that antioxidants can prevent cataract and other eye disorder. Food such as red peppers, strawberries and peaches also offer these kinds of benefits when it comes to one’s eye health.

Seeds, Nuts, Almonds and Wheat Germ

Vitamin C and E found in these seeds and nuts keep the eye tissue strong.  You can snack on nuts and seeds, or use them in your salad dressing to get that extra boost.

Spinach and Kale

These greens are also boosting with antioxidants that will protect your eyes from damages like: sunlight, air pollution and even smoke. Lutein and zeaxanthin are the two most powerful antioxidants found in these leafy greens. If you’re not a fan of kale try: turnip green or broccoli.

Salmon, Sardines and Herring

These type of fish  are rich in omega 3 acids which are not only great for your heart and brain, but they also offer protection to your eyes by improving the function of the cells. You should have fish at least twice a week if you want to do things right. If salmon or herrings are not your favorite, halibut and tuna are also an alternative. A study performed in 2010 found out that people having a rich diet in omega3 fatty acids are not as prone to develop AMD ( age-related macular degeneration).

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