9 best foods for eye health

William Shakespeare says, “The Eyes are the window to your soul”. It is the most precious jewel of your body which plays a very important role in your health. Eye health is very important because 80% of our sense of perception and understanding comes through our eyesight. Eye health is equal to the brain health, because, for healthy functioning of brain, healthy eyes are very important.

Considering your eye health as a part of your regular health is extremely important. To keep your eyes healthy, it is essential to have regular checkups, maintain weight, a balanced diet, wear protective eyewear, regular exercise, good night’s sleep, quit smoking,  etc. Keeping a healthy and balanced diet is the necessary aspect to avoid and prevent eye diseases like cataracts, macular degeneration, glaucoma, dry eyes, poor vision etc.

Food is very important to boost your eye health. The food you eat, directly affects your overall health which also includes your eye health. Healthy food helps in preventing certain eye diseases. To retain eye health, it is necessary to stick to a diet which is rich in vitamins, minerals, healthy proteins, fatty acids, lutein, zeaxanthin etc. Avoiding sodium is necessary because intake of high sodium add on the chances of causing cataract formation. Proper hydration is also helpful in reducing irritation from dry eyes.

Which food is better for eyes?

Researchers of American optometric Association suggest that adding powerful antioxidants to your diet can improve your eye health. As per their study, eye-friendly nutrients, such as lutein and zeaxanthin, vitamin C, vitamin E and zinc, helps to reduce the risk of certain eye diseases. According to American Academy of Ophthalmology, eye-healthy food choices include citrus fruits, vegetable oils, nuts, whole grains, dark green leafy vegetables and cold water fish.

There are numerous different foods that are beneficial for the eye health. Let us understand nine best foods for eye health;

9 best foods for eye health:


Fish is good for eyes. It helps to improve the quality and health of your eyes. Eating fish can preserve your eyesight. People who eat at least two servings of fish per week are less likely to develop age-related macular degeneration (AMD).

It is advised to include fish in the diet which is good for eyesight. Many fish are rich sources of omega-3 fatty acids. If you begin a diet rich in omega-3 fatty acids which is commonly found in tuna, salmon, sardines, mackerel, trout, anchovies, herring or other oily fish there is hardly probable chances of developing AMD and also protects the eyes against dry eyes and cataracts. Generally fish helps in making your eyes healthier and stronger.

2.Leafy Greens:

Leafy green vegetables are rich in antioxidants which improve vision and also help in maintaining a long term vision. Leafy green vegetables contain carotenoids- lutein and zeaxanthin which helps to boost the visual system.

Leafy greens like watercress, arugula, spinach, kale, collards, broccoli etc. are used to improve the eye-sight and also to prevent eye diseases like cataracts and macular degeneration. Leafy green vegetables are rich source of Vitamins (such as A, C and K), minerals and fibre.


Egg is good for eye health. You may include egg as a healthy food for eye health. Egg yolk contains an antioxidant (lutein and zeaxanthin) which helps to protect eyes against damage due to ultraviolet radiation from the sun and also reduce the risk of developing cataracts and protect against macular degeneration. The body can absorb lutein better from eggs. Egg yolks are high in omega-3s. Egg is a source of Vitamin A for growth and eye health. Thus for healthy eyes, eat more eggs.

4.Nuts and Legumes:

Nuts and legumes helps in improving your eyesight. They have high nutritional value which helps to maintain the eye health. Nuts and legumes like Almonds have healthy fat that works for strengthening eyesight; Brazil nuts especially contain high Selenium and Vitamin E content, which can improve your overall eye health.

Cashew nuts help in slowing down age-related macular degeneration of our eyes because it has high zeaxanthin content, Hazelnuts are rich in Vitamin E which is vital for eye nutrition and health, Peanuts contain healthy Omega-3 fatty acids, which are essential for a healthy retina. Thus including nuts and legumes in your diet is helpful to improve the overall eye health.

5. Citrus fruits:

Eating citrus fruits can improve eye sight. Fruits that are rich in vitamin C can help in improving the eye health. Citrus fruits contain bioflavonoid which boosts the clarity of sight and also improves the close and distant vision.

Citrus fruits like orange, lemons, tangerines, limes, grapefruit, blueberries etc are excellent source of vitamin C and packed with antioxidants that can help in boosting the functioning of our eyes and also improving the overall eye health. They are also a good source of fibre and have high water content. Citrus fruits are extremely diet friendly fruits which delivers very less of fat, sodium, or calories.

6. Carrots:

Carrots are good for eyes. It contains nutrients like Beta-Carotene, Lutein and Zeaxanthin which helps in maintaining eye health. Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A. Carrot is an important nutrient that help to promote the overall eye health and can also prevent the formation of cataracts and macular degeneration.

7. Water:

Drinking water is good for your eye health. You should drink eight glasses of water daily to keep your eyes healthy. Water is an essential element for its normal functioning. Drinking water is basically necessary to keep your body hydrated. As far as eyes are concerned drinking water is very important to reduce the risk of dry eyes and also allows your eyes to produce tears which helps to clear out the debris, blink comfortably and see without straining your eyes.

8.Sweet potatoes:

Sweet potatoes are a healthy food for eyes. It contains several nutrients which help in improving the eye health and vision. It contains alpha-carotene, beta-carotene, lutein, and zeaxanthin which have vision enhancing properties.

Sweet potatoes improve the functioning of the optic nerve system, nourishing the retina and eyelid which acts as a curing agent of cataract and nyctalopia. It is a source of vitamin A which helps in restoring the vision. Vitamins C and E in sweet potatoes have been shown to support eye health and prevent degenerative damage.


Seeds can help to keep your eyes healthy. Seeds are a rich source of vitamin E. It contains omega- 3s, proteins, antioxidants and minerals. It decreases the risk of age-related macular degeneration and cataracts. Seeds like chai seeds, sunflower seeds, flax seeds, hemp seeds, pumpkin seeds etc. helps in maintaining good eyesight.

Thus, healthy Food plays a vital role in keeping your eyes healthy throughout your life. There are several foods which contribute to maintain healthy eyes. But each food have their own different qualities and benefit for eyes.

To keep your eyes healthy and protect your eyes from diseases healthy food is very important, but it is not the only way to protect your eyes. You also have to take good care of your eyes by visiting eye doctors regularly, wearing sunglasses, avoiding or stop smoking etc. It is very important to care your eyes by having healthy food daily to maintain your eye health.

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