Keep Your Eyes Healthy, Eat These Foods

Your eyes need specific nutrients to keep it in perfect condition and prevent various eye-related illnesses. Intake of foods with right and sufficient amounts of vitamins and minerals will be helpful for your eye health.

Listed below is the list of foods you should add into your diet to keep your peepers in tip-top shape. Check them out!


Significant amounts of lutein, lycopene, and beta-carotene are found in tomatoes. Studies revealed that these antioxidants can protect the eyes against cataracts, age-related macular degeneration, and light-induced damage.


Egg yolks have vitamin A, lutein, zeaxanthin, and zinc that all help in achieving nutrition for your eyes and reducing the risk of macular degeneration. Vitamin A protects the cornea, which is the surface of the eye. Zinc helps the eye see at night and contributes to the health of the retina, the back of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions.


Fish, particularly salmon, is a good food for eye health. Salmon is rich in omega-3 fatty acids that contribute to the visual development and the health of the retina, and also help prevent dry eyes as well as other kinds of eye diseases.


Carrots have high amounts of vitamin A and beta carotene that are good for the eyes. These two protect the surface of the eye and prevents infections and other eye-related conditions.

You can have baby carrots for an afternoon or evening snack or shred them up and add to your muffins, pancake butter, soups, or salads.


Consider eating all kinds of beans as they contain nutrients that are good for the eyes. Beans such as kidney beans, lima beans, and black-eyed peas contain zinc which is needed to activate Vitamin A and help protect the eye from damaging effects of the light. To get visible outcomes, you need to eat at least a portion of beans.


Almond’s vitamin E provides the eye with the needed nutrients and reduces the speed of macular degeneration. Have a handful of almonds each day.

Citrus Fruits

According to studies, high levels of vitamin C and antioxidants are needed by your eyes to function properly and prevent or delay eye-related diseases. Foods that contain high amounts of vitamin C include oranges, lemons, tangerines, grapefruit, tomatoes, strawberries, peaches, and red peppers.

Leafy Green Vegetables

Green leafy veggies like spinach and kale have high amounts of lutein and zeaxanthin which help prevent cell damage thereby lowering the risk of age-related macular degeneration and keeping the eyes healthy. Other veggies such as broccoli, peas, turnip greens, romaine lettuce, and collards also have significant amounts of lutein and zeaxanthin.


Nuts, such as almonds, walnuts, and pistachios, have significant amounts of omega-3 fatty acids and vitamin E that boost your eye health.

Sweet Potatoes

Due to its richness in beta carotene, sweet potatoes are perfect for eye health. It helps promote good vision.