Supplement your Meals with 8 Superfoods for a Better Eye Health

best food for healthy eyes

In this era of digitalization, everyone is spending more time in the virtual world, than the real one. Interaction with the screen is increasing, phenomenally taking a toll on the eyesight. Concerns relating to dry eyes, nearsightedness, poor night vision is on the increase. Along with the screen time, inadequate dietary intake is also one of the primary reasons behind these eye problems. Many eye issues are preventable by consuming a healthy and balanced diet. Certain foods that are rich in Beta-Carotene, Zinc, Omega 3 fatty acids, Lutein, Zeaxanthin and Vitamin A, E & C, are useful in preventing the damage to the eyes. Among others, age-related macular degeneration, glaucoma, dry eyes, cataracts and poor night vision are preventable by consuming a healthy diet. Plan your meals with theseantioxidant rich foodsto keep your eyes healthy.

Read on to know about such superfoods, which you must include in your everyday diet for a healthy eyesight and sharp vision.


Consuming fish, particularly salmon can be good for your eyes. Rich in Omega 3 fatty acids, it helps in the visual development and in keeping the eyes healthy. Include the wild version of salmon in the diet as it comes with more saturated, healthy fat. Helpful in preventing dry eyes, you can enjoy it grilled with different seasonings.


Eggs are great for your eye health. Eat it with the yolk as it is rich in Vitamin A, Zinc, Lutein and Zeaxanthin. Vitamin A protects the cornea, Zinc takes care of the retina, and Lutein and Zeaxanthin reduces the risk of age-related macular degeneration and cataracts. Easy to prepare, you can eat it in boiled form or in your salad and sandwich.


Start your day with a glass of milk and include yoghurt with your meals to improve your eye health. Dairy products are a rich source of Vitamin A and Zinc and can safeguard the cornea, retina and choroid. While Vitamin A takes care of the surface of the eyes, the cornea, Zinc is for the retina and choroid, i.e. the vascular tissue of the eye under the retina. Vital in preventing cataract and poor night vision, you can include dairy products in your everyday diet or have them as a snack.


Nuts and seeds are a rich source of Vitamin E, which is good for the health of the eyes. Include almonds, walnuts, sunflower seeds, peanuts and hazelnuts in your meals to prevent cataract and age-related macular degeneration. You can eat it as a snack or season your salads with these nuts and seeds.

Oranges contain Vitamin C which helps in maintaining the health of blood vessels in your eyes, thereby combating the development of cataract. Indulge in this citrus fruit just as you like in your fruit salad, as a snack or in the form of juice.


Packed with Vitamin C, strawberries protect the connective tissue and blood vessels around the eyes and safeguard against age-related eye issues. Treat yourself with a fresh variety in between the meals or add them in your yoghurt or oatmeal for breakfast.


Carrots are a powerhouse of beta-carotene, an essential precursor for Vitamin A, which is vital for a healthy vision. Beta-carotene and Vitamin A takes care of the surface of the eyes and prevents eye infections. Eat it in raw form as a snack or toss it in salads.


Kale and spinach are among those superfoods, which are for your eye health. These green leafy vegetables have Lutein and Zeaxanthin that prevents age-related eye problems and cataract. You can make kale chips, spinach sandwich or add both these leafy veggies in your salad.


Sweet potatoes are a rich source of Vitamin A and can help maintain the health of your eye surface, making it a must-have for the eye health. Enjoy them in baked or in boiled form.

Along with incorporating the above foods in your daily meals, it is also essential to go for periodic eye check-up. A proper eye examination will help you learn about your eye health. If you want to undergo such a comprehensive eye test, then you can visit your nearest Vision Express store. A certified Optometrist from Vision Express can provide you with a detailed and accurate analysis, and help you in taking care of your eyesight. Click here to book your free eye test.


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