top of page

Must Have Foods to Keep Your Beautiful Eyes Healthy and Improve the Eyesight

Must Have Foods to Keep Your Beautiful Eyes Healthy and Improve the Eyesight

People believe failing eyesight is an inevitable result of ageing or eye strain. But, in truth, a healthy lifestyle can significantly reduce the risk of eye problems. The Age-Related Eye Disease Study (AREDS), published in 2001 found that minerals and vitamins such as copper, zinc, beta carotene, Vitamin C, and Vitamin E reduce the risk of age-related decline in eye health by at least 25%.

The study was later updated in 2013 for testing the different versions of the original formula. The variations include omega-3 fatty acids, lutein, beta carotene, and zeaxanthin. The study found that certain combinations work better than others.

Further research agrees that omega-3 fatty acids, including DHA, copper, lutein, and zeaxanthin, are vital nutrients for eye health.

Here’s the list of 5 nutrient-rich foods that will help your eyes to boost its health.


Look at any healthy food list, you will find almonds and other nuts. Why? Almonds and other nuts contain omega-3 fatty acids, potassium, protein, carbohydrates, calcium, magnesium, iron, and all varieties of Vitamin B, which contributes to the overall health of your body.

Almonds, specifically, contains Vitamin E, which is an authoritative source of antioxidants. It helps in protecting your eyes from free radicals. Free radicals affect your eyes by breaking down healthy tissues. Vitamin E prevents age-related macular degeneration and cataracts.


Like nuts, eggs are a superfood containing everything you need. A hardboiled egg contains potassium, Vitamin A, D and B12, magnesium, calcium, and iron. All of these are great for strong and healthy eyes.

But, two things make eggs a healthy food for your eyes- it contains lutein and zeaxanthin. Spinach and eggs both contain this powerful antioxidant lutein, which is responsible for the yellow color in the yolk, which helps in fighting macular degeneration.

Zeaxanthin protects your eyes against damage from ultraviolet radiation from the sun. However, these powerful protectors are found only in the yolk. Remember to keep the yellow stuff if you want to see all the pretty colors the world has to offer!


Spinach and other dark, leafy greens such as kale contain two antioxidants stored in the macula. It’s the part of your retina that shields the eyes from damaging light. These leafy greens have lutein and zeaxanthin, a carotenoid found in the retina of the eye and plants like spinach.

Red Peppers

Red peppers are not just vegetables that make your throat burn, eyes water, and nose run. However, eye-watering is considered is a good sign for eye health. Red peppers contain Vitamin C. It’s a water-soluble vitamin and powerful antioxidant.


We, earlier in this article, talked about several vitamins that are great for your eyes, Vitamins A, C and E in particular. Have you wondered how these vitamins work? Well, they are useless without fat carrying them where they need to go. Shocked, right? Basically, these are fat-soluble vitamins.

How to get all the fat that requires to carry these vitamins? It’s easy, through fishes, especially tuna and salmon. Why? These fishes are meaty and full of omega-3 fatty acids. It helps in keeping your blood vessels healthy and strong.

Omega-3 fatty acids maintain intraocular fluid flows through the pupil, playing the most vital role in the prevention of dry eye syndrome and glaucoma.

Take a step for yourself, SIGN UP to get such articles directly into your inbox.


Be the First to Expand Your
Intellectual Horizon!

bottom of page