Eat Healthy For a Healthy Vision

Healthy vision

Eat Healthy For a Healthy Vision

Many people think that healthy vision is due to young age and would deform as one gets old. Well, not always. People often have an unhealthy eye based on their lifestyle and the foods they take daily.

A healthy diet is essential to maintaining a healthy vision. Moreover, a healthy diet reduces the risk of developing eye diseases. You can’t reject these foods on an average day; they taste good. Below are 10 good eats for a healthy eye.


Is Solomon your best friend’s name? Well, salmon should be among your best diet names. Fish, especially tuna and salmon, are among the best options for eye health. Reason why? Fishes are rich in omega-3 fatty acids; otherwise, some call them healthy fats.

This acid positively impacts the retina, which converts light into neural signals. The retina is located behind the eyes. Fish with omega-3 acids prevent dry eyes. Consider adding fish to your daily meals, even if it is 3 times a week.



As we grow older, we are at higher risk of Age-related macular degeneration, or AMD, a disease that can blur your central vision. However, the risks reduce if we include beef in our regular meals. Beef is known for its high amount of zinc which is among the top components that reduce the chances of AMD. Zinc is detained in the vascular tissues surrounding the retina and the retina itself.



When we say vegetables, we mean leafy green veggies: cabbage, kale, swiss chard, spinach, lettuce, and others. Leafy green vegetables are an essential part of a healthy diet packed with vitamins like vitamin C, which is very good for the eyes, minerals, and fibre, including lutein and zeaxanthin.



Egg yolk contains vitamin A, known among the best guards of the cornea. But not just vitamin A, it is also rich in zinc and has something in common with leafy green veggies, which are lutein and zeaxanthin. Zinc is a significant factor that contributes to better vision at night, while lutein and zeaxanthin reduce the risks of severe eye diseases like AMD. The cornea, which is the eyes’ surface, needs this protection.



The cartoon character ‘Bugs Bunny’ can spot Yosemite Sam coming from miles away. Is it because Bugs is constantly crunching carrots? A fantastic thing about carrots is Beta Carotene, an element that gives them their orange colour, which gives the body the ability to build vitamin A. In addition, it is a vital component for better vision.

So, be like Bugs, chew on some carrots’ orange benefits of Beta carotene and vitamin A.

Nuts and Seeds

nuts and seeds

Vitamin E plus fatty acids, look nowhere; nuts and seeds are the answer. Nuts and seeds like peanuts, hemp seeds, cashew, flax seeds, walnuts, and many more are rich in vitamin E and omega-3 fatty acids. So, visit a grocery store today and get some nuts and seeds for a better vision.

Milk and Yogurt

milk and yoghurt

Zinc is a necessary mineral for the eyes, mainly in the choroid beneath the retina. It helps in transporting Vitamin A to the eyes. Apart from transporting this important vitamin, it can also minimise the chances of cataracts. Having yoghurt for breakfast or milk from grass-fed cattle for the rest of your day will provide you with just that. 

Sweet Potato

Sweet potato

Sweet potato is rich in beta carotene and an excellent initiator of vitamin E. As lovely as it tastes in your mouth, it is even more precious for your eyes. No wonder it has ‘sweet’ in its name.

Citrus Fruits


Lemon, grapefruits, and oranges contain a lot of Vitamin C, an antioxidant capable of reducing the high risks of so many age-related vision damage.



Well, we can’t round up our list without including this. You’ll agree that all the above food items need water to help them reach their potential. Not just that, sufficient fluid intake prevents dehydration, which means fewer chances of dry eyes and better vision.

Advised Daily Consumptions

Now that you’ve some quality foods for a better vision, each has an amount that should be consumed daily. It was recently recommended byThe American Academy of Ophthalmology, AAO,  that by taking the amounts of nutrients below, one has a greater chance of maintaining a healthy vision.

  • Vitamin C – 500mg
  • Vitamin E – 400 international units
  • Zinc oxide – 80mg
  • Lutein – 10mg
  • Copper oxide – 2mg
  • Zeaxanthin – 2mg

Foods that keep our eyes healthy can no way be disliked. So look at the list again, from tuna, beef, vegetables, and yoghurt to a glass of water on your daily menu. Keep your eyes safe while you enjoy your meal.

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