12 Foods for Boosting your Eye Health


Eyes are a blessing of God, and we need to maintain and take proper and good care of our eyesight as this is one of the most fundamental of the five senses. Keeping our eyes healthy is an important way to help prevent age-related eye diseases, such as cataracts, macular degeneration, and problems with night vision.

And this can be done by consuming the right diet such as fruits and vegetables; they are healthy but also low in saturated fats and sugar. Proper nutrition plays a vital role in keeping your eyes healthy. Beta-carotene, vitamin C, vitamin E, lutein, selenium have been shown to reduce risk for age-related eye diseases, such as, cataracts, macular degeneration.

12 Foods for Boosting your Eye Health


Tomatoes are also an excellent source of vitamin C, it is packed with carotenoids, including lycopene, which helps give tomatoes their vibrant red color. Research shows that the lycopene present in ocular tissues helps prevent light-induced damage to the retina and other areas of the eye.


Carrots are extremely good for the eyes. Carrots contain lutein and beta-carotene, a substance converted to vitamin A by the body, a beneficial nutrient for eye health. They are also rich in potassium and fiber.


Leafy green vegetables, like kale, are high in lutein and zeaxanthin, two nutrients found in the healthy eye that are believed to lower your risk for age-related macular degeneration (AMD) and cataracts.


All green leafy vegetables are good for your eyes. Our eye muscles and cells are very sensitive and fragile. Spinach contains high amount of Lutein nutrients, which prevents cell damage and helps to makes your eye muscles and cells stronger.

Sweet Potatoes

Many don’t know that sweet potatoes, with their mild sweetness, are storehouses of many vitamins essential for eyes like vitamin A, beta carotene, potassium, Vitamin C and fiber etc, which prevents eye damage and restores damaged eye cells, back in to good shape.


Avocado is also good for eyes as it contains vitamin B6, C and E which are essential for good and healthy eyesight. Avocado also reduces the stress which leads to poor eyesight and helps prevent all kinds of eye-related issues.


Another great source of lutein and zeaxanthin nutrients which prevents cell damage, it should always be cooked and with a source of dietary fat to increase absorption of these eye-healthy nutrients.

Dark Berries

It improve our night vision. Bilberries were eaten by Second World War pilots to sharpen their sight for night missions. It is found that dark berries such as ­bilberries and blackberries are rich in anthocyanins, which prevent and slow blindness caused by macular degeneration and cataracts.


All nuts specially pistachios are rich in omega-3 fatty acids and Vitamin E – both imperative for good eye health. One handful provides nearly half of our daily dose of Vitamin E. Eat pistachios more as it containing significant amounts of lutein and zeaxanthin, the fats in pistachios also help boost the absorption of carotenoids.


All kinds of peppers are essential for your eyes. Peppers are the greatest source of vitamin A and C, B6, beta-carotene, lutein, zeaxanthin, and lycopene. All these nutrients help ensure healthy and improved eyesight.


Oranges are full of vitamin C. One study found women who took a vitamin C for 10 years or more experienced a 64% reduce in the risk of developing age-related macular degeneration (AMD) and cataracts.


Eggs are a also good source of lutein and zeaxanthin nutrients which reduces the risk of macular degeneration and helps protect the eyesight. Eating an egg daily is the same powerful as multi-vitamin pill in a day.


[1] http://www.allaboutvision.com/nutrition/foods.htm

[2] http://www.cookinglight.com/eating-smart/nutrition-101/foods-for-eyes

[3] http://www.narayananethralaya.org/7-foods-healthy-eyes/

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Alijuina Herw
Alijuina Herw is a passionate, tea-loving, nutritionist, herbalist , who believes in the healing power of nature. She help people find out what their goals are, then coach them to use their own resources to improve their health and happiness. She like to see her as a very holistic nutritionist, herbalist that you can trust for the best advice and service for your health.