12 Food for Healthy Eyes

12 Food for Healthy Eyes

When it comes to the most used part of our body, in my opinion, it’s our eyes because they suffer a lot when it comes to using laptops, mobiles, extreme heat, extreme cold, dryness. People often think that when your eyesight started falling, it results from aging, but I guess it is not right like our other parts of the body. Eyes also need maintenance so that we can use them again and again for our work.

But have you ever thought about keeping your eyes healthy? You might be thinking that we will use our smart gadget to maintain our eyes. I guess this is not enough and that is why I am here with twelve Foods For Healthy Eyes that will surely help you maintain the healthiness of your eyes so you can use them forever for different purposes.


Most people say eating seafood is suitable for your eyes, and when you consume salmon, it is perfect to maintain your eyes healthy. Fish have omega-3 fatty acids that are good for visual development, healthy retina, and prevent dry eyes from getting damaged.

I will suggest you add fish to your week’s meal plan and when you buy the salmon fish market, you must purchase the fish that is wild-caught instead of farm-raised salmon because wild-caught has more omega-3 as compare to raised salmon.

Salmon, and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, salt, and pepper for a simple and delicious dinner. You can have fish in the form of grilled fish, sushi rice with fish, tuna fishbowl with vegetables.


Eating citrus fruit is also good for the eyes, but citrus fruit is the best, and I guess it is orange that will help you maintain the healthiness of eyes because it has vitamin C that is the key for a healthy look. The vitamin contributes to the goodness of healthy blood vessels in our eyes. It combats the development of cataracts in the eyes.

You will find Vitamin-C in many fruits and vegetables but in Orange, you can have Orange in the form of Orange juice, cakes, orange dream bars, in the way of salads, peel, etc.


All of us know that kale is a superfood because it is full of vitamins, nutrients, and minerals right for the eyes. It also has antioxidants lutein and zeaxanthin that are in eggs especially. The nutrients present in kale prevent severe conditions such as age-related macular, cataracts, and degeneration.

You can make the kale snack chips by washing the leaves first and then tear them into small pieces, toss them in olive oil for 20 minutes until they get crispy. Season them with salt. It scientifically proceeds that 100 grams of kale contains 11.4 mg lutein and everybody should eat 10 mg kale per day.


Nuts are generally good for the eye and almonds’ health is known as the best for the healthiness of eyes; they contain vitamin E. It is proved that when you had a regular amount of Vitamin E, it will help you to improve that age-related macular degeneration and cataracts

You can have almonds anytime in the day, like in your breakfast, cereals, yogurt, or salad, and one thing more almonds are high in calories and you should not take more than 2-3 in a day.


When you eat a carrot a day, all the diseases are away from and when it comes to healing the eye health, they are on the number one spot. You will find Vitamin A and beta carotene; it will help you avoid eye infections and other serious problems.

You can eat carrot anytime, anywhere in your snacks or you can toss them in salads and soups. Add them to your muffins or pancake batter.

Beans and Legumes

Beans and Legumes are a source of a good source of zinc and other vital nutrients that are beneficial for our eyes. These nutrients can protect the retina from excessive contraction and saves it from macular degeneration. The reason why Zinc is beneficial for our eyes because it protects us from the damage that is caused to our eyes by light.


One of the most common reasons for weak eyes-sight is the increasing age of a person. And egg yolks are one the best source that reduces age-related sight loss. This is due to the reason that eggs are a good source of Vitamin E that is an eye-friendly vitamin. It also contains Zinc and Vitamin C as well which are also considered eye-friendly nutrients. I recommend each and every one of you to eat a couple of eggs during your breakfast to keep your eyes healthy.

Green Vegetables

Another very good source of Vitamin C in green vegetables such as spinach. Besides Vitamin C, green vegetables are a great source of zinc, lutein, and zeaxanthin as well. So if you want sunscreen for your eyes, then you should definitely eat green vegetables. But many people like me aren’t a fan of green leafy vegetables, then you can also eat peas and avocados.


Whole grains also contain Vitamin E, niacin, and magnesium, which offer lots of benefits to your eyes. Not merely can they decrease the possibility of esophageal and esophageal macular degeneration, however, they also lessen the odds of blood glucose spikes which may damage the retina as time passes. The zinc entirely grains also protects the eye from inflammation and light.

A diet that contains a low glycemic index (GI) helps in lowering your danger of esophageal macular degeneration. You’re able to swap processed carbs such as brown rice, quinoa, whole milk, and whole wheat bread.

Sweet Potatoes 

 Sweet potatoes are full of vitamin A, betacarotene, potassium, and fiber, so only such as carrots, which means they are also great for eye health. The candy flavor makes sweet potatoes a winner mealtime, therefore it is an easy task to find all that fantastic nutrition in your daily diet plan, even when you are a picky eater. Serve chopped sweet potatoes with coconut oil, or even perhaps a bit of a candy glaze or shirt with roasted beans, onions, cooked nuts, or lettuce. Have a rest out of routine french-fries and also make sweet potato chips alternatively, with just a small molasses drizzled at top.

Raw Red Peppers

Raw Red Peppers are good for the blood vessels in your eyes as it is rich in Vitamin C. Scientists also have come to the conclusion that Vitamin C can reduce the chances of having a cataract. Many other foods also have Vitamin C in it before they are cooked. But heat breaks down their vitamin C. So that’s why I mentioned Raw Red Peppers here.


Meat such as Beef, Pork, or Chicken is a great source of Vitamin A and Zinc that can create a protective pigment coating around your retina. So it is highly recommendable to include meat in your day-to-day diet. If you are a seafood lover, then Oysters can be a great fit for you as they have the most Vitamin A in it as compared to any other meat.

So these are the 10 things that I recommend to have if you want your eyes healthy. But having healthy eyes isn’t enough. All the things that I have recommended you are suitable for your health and you will find anywhere and are readily available. These things are not only good for the eyes but they are ideal for your health also. I recommend each and every one of you to include these twelve food items to your everyday diet for a healthy lifestyle as well. Make sure you will add them to your diet and until they stay tuned!

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