The Best foods for healthy eyes

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A healthy diet that includes certain compounds like vitamin A, vitamin C, vitamin E, copper,  beta carotene, omega-3, lutein, zinc, and zeaxanthin helps maintain healthy eyes.

Based on recent studies, here are the few foods that we should include in our diet for healthy eyes.


Fish are a great source of omega-3 fatty acids. These fatty acids can prevent dry eyes which happens to people as they age and to those who are highly exposed to TV or computer screens. Fish with high levels of omega-3 are salmon, tuna, and mackerel. Recommended to include them at least 2-3 times a week in the diet.


Eggs are a good source of Vitamin A, zeaxanthin, zinc, and lutein. These compounds are very useful for healthy eyes. Vitamin A helps protect the surface layer of the eye which is called the cornea. Zinc helps in protecting the retina and in having clear vision at night. 

Nuts and seeds

For vegetarian people, these are the best source of omega-3s, and vitamin E. Vitamin E is also very helpful in avoiding age-related health issues like macular degeneration and cataracts.

Some nuts and seeds that are good for healthy eyes are Almonds, walnuts, cashews, peanuts, chia seeds, and flax seeds.

Citrus fruits

Most of us are aware of the fact that citrus fruits are a rich source of vitamin C which is very important for maintaining healthy eyes. Lemons, oranges, and grapefruits are some fruits with high levels of vitamin C. 

Vitamin C is not only good for the eyes but also very essential for healthy skin. You can check our post on the top 10 foods for healthy skin here.


This vitamin A-rich veggie is also great for maintaining healthy eyes. Studies have shown that vitamin A is helpful for the retina to absorb light. It is recommended to have carrots as a part of everyday diet.


Dairy products can be essential for healthy eyes as well. These products contain compounds like zinc and vitamin A whose benefits we have seen above. Doctors suggest having dairy products in our diet regularly.


Along with having a good diet, there are certain things to be kept in mind for maintaining healthy eyes.

  • Avoid smoking as it has a negative effect on the eyes as well as other organs of the body.
  • Wear sunglasses when you are going out in the sun.
  • Managing blood sugar levels, as with diabetes is one of the major reasons for blindness.
  • Having plenty of water as it avoids dehydration, which in turn makes eyes dry.

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