Foods Good for Eyes (2020)

Foods Good for Eyes

People believe that bad eyesight is an inevitable consequence of aging or eye strain. Most of the time you don’t really think much about your eyesight unless something goes wrong. In fact, a healthy lifestyle can significantly reduce the risk of eye health problems. You can take a powerful and simple step to protect your valuable eyesight by eating foods good for eyes.

We thought we’d give you a quick checklist of foods good for eyes.

Foods Good for Eyes

Foods Good for Eyes

The following list will help you get information on foods good for eyes:

Nuts and Seeds



Nuts are rich in omega-3 fatty acids. Nuts also contain high levels of vitamin E, which protects the eye from age-related damage.

Nuts that are good for eye health include almonds, walnuts, Cashews, pistachios, and peanuts.

Chia Seeds


Chia seeds have higher levels of omega-3 fatty acids than flax seeds or salmon, more calcium than a glass of milk and more antioxidants than blueberries. Add them to your daily diet to reduce oxidative damage to the lens and retina and promote overall eye health.

Sunflower Seeds


Sunflower seeds help keep your eyes healthy and disease-free. Include them in your snacks as they are an excellent source of vitamin E and zinc.

Sea Food



Shellfish, like oysters, serve as an excellent natural source of zinc essential mineral. It helps in the natural production of melanin, the pigment needed for eye protection. Night blindness and cataracts are the most common consequences of zinc deficiency. Furthermore, high doses of zinc are also known to slow the progression of early-stage macular degeneration, and the recommended doses include 8 mg / day for females and 11 mg / day for males.

If seafood is not your priority, you can also get omega-3s by consuming fish oil supplements or vegetarian supplements containing flaxseed oil or blackcurrant oil.

Tuna and Salmon


The importance of omega 3 fatty acids for eye health has long been proven. A study of the correlation between fish intake and age-related macular degeneration has concluded that people who have enough fish in their diet have a lower risk of this vision. For best results, experts recommend serving fish like salmon two to three times a week.


Hot Tea


Studies have shown that people who drink hot tea regularly are 74% less likely to have glaucoma than those who do not. Despite the high stress on the need for further study on this topic, brewed tea is still considered a viable source of disease-resistant antioxidants.

Veggies and Fruits



When it comes to the richness of anthocyanins in blueberries, the antioxidants that are able to easily cross the blood-retinal barrier while providing extra vision protection, blueberries are amazing for eye health. They also help improve the vision of people suffering from normal-stress glaucoma, a type of glaucoma whose optic nerve is damaged.



It helps to reduce the risk of cataracts and macular degeneration, like other antioxidants. It is better to prevent free-radical damage. Collagen building is a different way that is beneficial for your eyes and helps provide structure for your cornea.

Bell Peppers


Make sure you have it on your menu list. As this brightly colored bell pepper are able to reduce age-related macular degeneration. You only need one cup of this to get the recommended 100% daily price of Vitamin A and Vitamin C.

Green Leafy


Spinach, along with other green leafy vegetables such as collard greens and kale, contain two of the most essential antioxidants for eye health, namely zeaxanthin and lutein. The macula, the part that helps prevent damage to the eye, stores these antioxidants. These antioxidants also play an important role in maintaining a rich blood flow to your eyes. Experts recommend at least three servings per week.



Carrots are rich in both vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an important role in vision. It contains a protein component called rhodopsin, which helps the retina absorb light. Despite the fact that the body needs this nutrient to make vitamin A, research on the role of beta carotene in vision is mixed.



Kidney beans, black eye peas, and lentils are good sources of bioflavonoids and zinc – and help protect the retina and reduce the risk of macular degeneration and cataracts.



The two most powerful antioxidants for eye protection, lutein and zeaxanthin, are found generously in egg yolks as well as in greens. When you have them in the omelette, the fat content of the eggs increases your chances of absorbing antioxidants. You will also find abundant vitamin D in egg yolk, which is believed to be useful against macular degeneration.


This completes our list of super foods good for eyes. Be sure to include them in your diet as part of your family and enjoy good eye health for a long time.

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