How to Keep Your Eyes Healthy? Best Food for Healthy Eyes?

The Age-Related Eye Disease Survey (AREDS) published in 2001 establishes that certain nutrients like zinc, copper, vitamin C, vitamin E, and carotene may decrease the risk of age-related decline in eye health by 25%.

However, this survey was updated in 2013 to test various versions of the original formula. The variations may incorporate omega-3 fatty acids zeaxanthin, lutein, and beta carotene; the survey establishes that certain combinations may work greater than others. Further surveys agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are crucial for better eye health.

Ten best foods for eye health

Some organizations, including the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO), continue to suggested nutrients for eye health based on the AREDS reports. The AREDS reports help the following 10 nutrient-rich foods:-

1. Fish

Severe fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue. So eating them provides greater levels of omega-3-rich fish oil. The fish that holds the severe beneficial levels of omega-3s include:-

  • Tuna
  • Salmon
  • Trout
  • Mackerel
  • Sardines
  • Anchovies
  • Herring

However, some surveys have found that fish oils can alter dry eyes, including dry eye affected by spending severe time on a computer.

2. Nuts and legumes

However, nuts are also better in omega-3 fatty acids. Nuts also hold a high level of vitamin E, Which can save the eye from age-related damage.

However, these are accessible for purchase in severe grocery stores and online. Nuts and legumes that are excellent for eye health include:-

  • Walnuts
  • Brazil nuts
  • Cashews
  • Peanuts
  • Lentils

3. Seeds

Like nuts and legumes, seeds are excessive in omega-3s and are a better source of vitamin E. Seeds are accessible for purchase in severe grocery stores and online. Seeds excessive in omega-3 include:-

  • Chia seeds
  • Flax seeds
  • Hemp seeds

4. Citrus fruits

Citrus fruits are wealthy in vitamin C. Just like vitamin E, ‘vitamin C is a flavonoid’ that is suggested to fight age-related eye injury. Vitamin C -rich citrus fruits may include:-

  • Lemons
  • Oranges
  • Grapefruits

5. Leafy green vegetables

However, these green vegetables are wealthy in both lutein and zeaxanthin and are also a better source of eye-friendly vitamin C. Well-familiar leafy green may include:-

  • Spinach
  • Kale
  • Collards

6. Carrots

Carrots are wealthy in both vitamin A and beta carotene. Beta carotene supplies carrots with their orange color. Vitamin A plays a crucial role in vision. It is a component of a protein known as rhodopsin, which supports the retina to absorb light. Study on beta carotene’s role in vision is mixed, though the body requires this nutrient to build vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are wealthy in beta carotene. However, they are also a better source of the antioxidant vitamin E.

8. Beef

Beef is wealthy in zinc, which has been connected to better long-term eye health. Zinc can support delay age-related sight loss and macular degeneration. The eye itself holds high levels of zinc, particularly in the retina. And the vascular tissue adjoining the retina. Meats like chicken breast and pork loin also hold zinc but at lower levels than beef.

9. Eggs

Eggs are a better source of lutein and zeaxanthin, which may decrease the risk of age-related sight loss. However, these are also better sources of vitamins C and E and zinc.

10. Water

However, it may come as no surprise that a fluid important to live is also essential to eye health. Drinking plenty of water can stop the dehydration issue, which may decrease the symptoms of dry eyes.

Recommended daily intake

However, the current daily recommendations for healthy eye nutrients, as recommended by the AAOto slow the development of eye disease, are:-

  • 500 milligrams of vitamin C
  • 400 international units of vitamin E
  • 10 milligrams lutein
  • 2 milligrams zeaxanthin
  • 80 milligrams of zinc oxide
  • 2 milligrams of copper oxide

Other eye health tips

According to the AAO, the following strategies may support ensuring healthy eyes:-

  • Wearing sunglasses outside, sine severe sun exposure can cause cataracts. A range of sunglasses is accessible for purchase online.
  • Stopping smoking
  • Getting regular eye tests, especially if there is a family history of eye disease
  • Wearing eye protection when working with viable eye irritants or dangerous chemicals
  • Cleaning hands before applying contacts
  • Wearing contacts only for a period suggested by the consultant or manufacturer
  • Saving eyes from computer-related eye strain by seeking away every 20 minutes at something 20 feet away, for 20 seconds

However, diabetes is a guiding cause of blindness. People with diabetes should safely monitor blood sugar levels, take medications exactly as prescribed by their consultant. And control carbohydrate intake while concentrating on eating low-moderate glycemic index (GI) foods.


Last Updated on July 28, 2023 by john liam