Top 12 Foods For Healthy Eyes

We all spend a large portion of our day either operating laptop and desktop at the workplace or using several applications on the mobile phone. We strain our eyes so much so that at the end of the day we even forget to take care of them. Leave apart preventing eyes from harmful rays like blue light and UV, we even fail to nourish this most sensitive organ of our body with foods for healthy eyes.

Eating a healthy and balanced diet is always advised by doctors and nutritionist. But, how many of us take their words seriously. Nutritious food is not only beneficial for the body but also for the delicate and sensitive eyes as well.  Just like the body wants several nutrients to give us energy, similarly, they are required for the proper functioning of the eyes, maintaining healthy eyes as well as to prevent early ageing of the eyes. It is essential to have a diet rich in omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health. There are several foods for eyesight improvement through which you can derive these nutrients for your precious eyesight.

A list of top 12 best foods for healthy eyes that can help you in maintaining healthy eyes can help you and your loved ones in taking ample care of the eyes.

1) Fish 

Several fishes are the richest sources of omega-3 fatty acids. Oily fish consists of oil in their gut and body tissue and this oil consists of higher levels of omega-3 fatty acids in them.  Many fishes are one of the best foods healthy for the eyes as they are rich in omega-3 fatty acids such as salmon, mackerel, tuna, trout, anchovies, sardines, and herring. Besides, the fatty acid in these fishes is claimed to prevent dry eyes related issues. Omega-3 fatty acids are claimed to provide protection against age-related macular degeneration and glaucoma. Eating fish twice or thrice a week is can prove to be quite beneficial for eye health.

2) Green and leafy vegetables 

Remember, mothers always tell children to eat greens? Green vegetables such as kale, broccoli, peas avocados, brussels sprouts, etc.  and the leafy vegetables like spinach consists of vital nutrients such as vitamin A, zeaxanthin, and lutein. These nutrients help in enhanced visual development.  Moreover, lutein is said to give protection against ultraviolet rays. Therefore, we must include green vegetables and leafy vegetables in our diet for healthy eyes.

3) Citrus fruits

Citrus fruits such as lemons, oranges, grapefruits, and berries are the richest source of vitamin C and is a great food for healthy eyesight.  Vitamin C works as an antioxidant and reduces the chances of developing cataracts and macular degeneration.  Antioxidant properties of the citrus fruits are also advantageous for the blood vessels of the eyes.

4) Beans, legumes, and nuts

When you are in a dilemma of what to eat for healthy eyes, opt for beans, legumes and nuts. While beans and legumes are loaded with a high level of zinc, nuts are an excellent source of omega-3 fatty acids and Vitamin E.  Zinc is necessary for retina and its surrounding tissues, therefore, it helps in the prevention of night blindness. Nuts help in lowering the risk of developing AMD i.e. age-related macular degeneration. 

5) Seeds

Seeds are high in omega-3 fatty acid as well as Vitamin E and are healthy foods for your eyes.

Chia seeds, flax seeds, sunflower seeds, and hemp seeds are antioxidants as well as prevent the risk of occurrence of age-related macular degeneration. Due to antioxidant properties they also prevent from ageing of the eyes.

6) Carrots

What foods are good for healthy eyes? Carrots are the magic food for the eyes as it consists of beta carotene that converts into Vitamin A.  It helps in the production of rod and cone cells in the eyes and is also helping for eyesight in low or less lighting. Vitamin A is a component of a protein known as rhodopsin. This protein helps in the absorption of light by the retina. Besides, it is also a preventive food and gives protection against age-related macular degeneration, cataracts as well as glaucoma  

7) Sweet potatoes

Sweet potatoes are one of the food for healthy eyesight offers nutrients just like a carrot as it contains beta carotene and Vitamin E.  Thus, the presence of Vitamin E makes it an antioxidant whereas the level of beta carotene prevents the chances of age-related macular degeneration. 

8) Eggs

Besides having antioxidant properties, eggs consist of lutein and zeaxanthin in high quantities. Egg yolk is very high in vitamin D, lutein and zeaxanthin. Eggs help in enhancing the level of protective pigment in the macula that is the portion of the eye that controls central vision. It also protects the retina against night blindness and dry eyes. Therefore, from now onwards, do not forget to include eggs in your diet for healthy eyes.

9) Lean meat

Lean meat is foods for healthy eyes such as beef, pork and chicken consists of a good amount of zinc, whereas oysters have more zinc than any other food. Zinc is helpful in transferring Vitamin A from the organ to the retina of the eyes.

10) Red Peppers

Raw red bell peppers are one of the foods for healthy eyes that have Vitamin C which is good for the blood vessels of he eyes. It also reduces the risk of developing cataracts in the eyes. However, it is better to eat red bell peppers in the raw form because cooking them will break down Vitamin C. Bright coloured bell peppers in raw form also contains Vitamins A and E. 

11) Whole grains

Whole grains are an essential diet for healthy eyes as they consist of the low glycemic index (GI) can be promising in lowering the chances of age-related macular degeneration. Instead of using refined grains, switch for better carbohydrate options like brown rice quinoa, whole oats, pasta and whole wheat bread.  Whole grains also consists of Vitamin E and niacin that contributes towards healthy eyes. 

12) Dark Chocolate

The dark chocolate is one of the healthy foods for your eyes as it has high levels of antioxidant flavanols. This antioxidant tend to boost the levels of oxygen and necessary nutrients to the blood vessels of the eye.

Apart from the above 12 important foods for maintaining healthy eyes, there are two best foods for healthy eyes that you require daily. They are water and milk. No wonder water is the most essential fluid for the body as well as for healthy eyes. Water prevents dehydration and dry eyes symptoms.  When we talk about milk, apart from Vitamin D and Calcium, milk also contains vitamin A and C which are essential for healthy eyes. 

What to eat for healthy eyes?

There are several recipes that you can make out of the above-mentioned food to fulfill your hunger pangs.

1) Smoothies: Simply blend your favourite berries like blueberries, strawberries, gooseberries, blackberries along with some yoghurt. Add sugar or any sweet syrup of your choice. For enhancing the flavour, put in some chopped nuts, ground flaxseeds, and soaked chia seeds. Nothing could be healthier than this smoothie.

2) Salad: Take green leafy lettuce, colourful raw bell pepper, carrots, avocado, boiled eggs, avocado, boiled or baked sweet potato, small chunks of boiled boneless chicken. Add some lemon, pepper, and salt. Toss them together. Eat it right away or use any of your favourite dips or sauces.

3) Soups: Boil a simple soup with small chicken strips, chopped carrots, few leaves of spinach, a bit of broccoli, chopped tomato, little lemon juice or include any other vegetables of your choice with a bit of salt and pepper.