Best Foods To Boost Eye Health And Eyesight

  • 6 months ago
3 minute read.
Best Foods To Boost Eye Health And Eyesight

Healthy vision is one of our most treasured senses yet many of us take it for granted until it begins to fail. A simple thumb rule to keep in mind is to eat a rainbow of colorful foods. For example, food that contains antioxidants can help you in avoiding age-related macular degeneration and help sharpen vision.

Let's explore more.

Have Food Rich in Flavonoids and Essential Carotenes

To maintain healthy eyes, eat foods rich in essential carotenes, flavonoids, the amino acid glutathione other nutrients found in natural foods. These nutrients support flexible lenses and the health of the retinal area.

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Include An Array of Fruits and Vegetables

Fruits and vegetables also help subdue oxygen free radicals. The best fruit sources for protecting eyes from free radical damage are prunes, raisins and blueberries. For vegetables, it's raw spinach.

Have Foods for Protection Against Macular Degeneration

Following are certain foods that will help maintain eye health and that may protect against cataracts, macular degeneration, and other eye problems.


Carrots have long been recognized as an eye food due to their high levels of vitamin A.


Eggs are an excellent source of eye nutrients like vitamin A, zinc, lutein, lecithin, B12, vitamin D, and cysteine.

[ Also Check: 3 Eye Care Tips To Follow If You Work From Home ]


Another great source of vitamin A, spinach also contains other important eye nutrients including lutein and zeaxathin.


Tomatoes are high in vitamin C and lycopene, two important eye nutrients.


Garlic contains selenium and other eye nutrients such as vitamin C and quercetin.


Salmon is rich in omega-3 fatty acids, which are important for maintaining overall eye health. It also contains folic acid, vitamin D, vitamin B6, vitamin B12, and vitamin A. Other sources of Omega 3 fatty acids are also of importance for healthy vision and it can be found mackerel, flaxseed, and walnuts.

Other Tips to Boost Eye Health

In addition to protecting eyes from accidents, early detection and treatment of eye problems are the best way to keep a healthy vision.

1.) Avoid Ultraviolet Exposure

Ultraviolet (UV) light which forms a portion of the sun's rays can cause eye diseases such as cataracts and macular degeneration. Therefore wear UV-blocking sunglasses to protect your eyes from harsh sunlight.

2.) Avoid Eyestrain

The best cure for eyestrain is to give the eye muscles a rest.

  1. Take frequent breaks from whatever you're doing.
  2. Close your eyes and give them nothing to look at for a while, or stare off into the distance for a moment.
  3. Room lighting should be diffused, not direct.

Bonus: Follow the 20-20 rule

If you tend to spend a lot of time in front of the computer, your eyes may get tired quickly. Follow the 20-20 rule to relax your eyes i.e. after every 20 minutes look away about 20 feet in front of you for 20 seconds. This trick not only helps you relax your eyes, but also maintains the moisture level in your eyes, reducing eye strain.

3.) Regular Checkups

Detecting the problem early arrests further damage to the eye thereby improving the chance of successful treatment. It is always advisable to visit an eye specialist periodically.

In a Nutshell

Perhaps the most overlooked is the fact that much of the health of your eyes depends on the strength of the muscles of the eyes. And like all the muscles of your body, exercising your eyes can produce rapid and profound positive changes. Taking a vigorous walk for at least a half hour can temporarily reduce discomfort and pressure in the eyes.

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