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Top Foods for Eye Health

Top Foods for Eye Health

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These are the top foods for eye health.


Fish contains omega-3 fatty acids. These are healthy fats help in visual development and health of the retina at the back of the eye. They also help in preventing dry eyes. You derive the total nutritional benefits by eating fish for a few days in a week. Salmon is a good source of Omega -3 fatty acids especially that from the wild. Salmon in natural habitat has more omega-3s than farm-raised fish. The fat in fish caught at farms is more saturated and provides less nutritional benefits.

If seafood is not your favorite, you can still derive Omega-3s from fish oil supplements. Vegetarian supplements that contain flaxseed or black currant seed oil are another alternative to get omega-3s.


Everyone knows the carrots are one of the best foods for eye health. They contain beta-carotene which together with Vitamin A helps to nourish surface of the eyes. They also help in preventing eye infections and other dangerous conditions.


Egg yolk is essential nutrition in maintaining eye nutrition. IT contains vitamin A, lutein, zinc and zeaxanthin all of which are vital to eye health. Vitamin A helps in safeguarding the cornea (surface of the eye) while zinc contributes to a healthy state of the retina (back of the eye).It also helps in night vision. Lutein and zeaxanthin reduce the chance of contracting severe eye conditions such as cataracts or macular degeneration.

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Many people term kale as a superfood for being a source of many nutrients, vitamins, and minerals. Kale like eggs has antioxidants zeaxanthin and lutein which help in preventing age-related eye conditions such as cataracts or macular degeneration. The body does not make them hence, and the only way to acquire both is from the diet. You can also get essential antioxidants lutein and zeaxanthin from peas, avocados, and broccoli.


Dairy products like milk and yogurt contain Vitamin A that protects the cornea. They also contain zinc which helps to movement of Vitamin A from the liver to eyes. Zinc manifests in the eyes especially the choroid, a vascular tissue lying under the retina and the retina itself. Zinc helps in preventing cataracts and achieving good vision at night. Dairy products from cows that feed on grass provide more benefits.


Almonds like most seeds and nuts are good for eye health as they contain Vitamin E which prevents attacks by unstable molecules that target the healthy tissues. Consuming vitamin E regularly helps in preventing age-related macular degeneration and cataracts. To eat an adequate amount, you should aim to take about 15mg or 22 international units (IU) of vitamin E per day. A serving of almonds which is about a ¼ cup or 23 nuts contains 11 IU. Sunflower seeds, peanuts, and hazelnuts are other nuts and seeds containing Vitamin E.


Oranges and other citrus fruits are rich in Vitamin C which is vital in maintaining healthy status of blood vessels in the eyes. It also helps in combating developing of cataracts and age-related macular degeneration together with the other vitamins and nutrients.


Black-eyed peas, lentils, and kidney beans are excellent sources of zinc and bioflavonoid. They help in protecting the retina and lowering the risk of macular degeneration and cataracts.


Eating lean beef in moderation helps in boosting eye health because it contains Zinc that increases absorption of vitamin A. Before also plays a role in reducing the occurrence of macular degeneration that causes the loss at the center of the visual field.

A healthy diet high in antioxidants helps the eyes to work at their best and prevent the development of serious or age-related conditions.