7 Best Foods For Healthy Eyes

By: chef ssentongo Geoffrey

From : Mr Easy recipes

Maintaining good eye health involves a balanced diet rich in specific nutrients like vitamins A, C, E, omega-3 fatty acids, lutein, and zeaxanthin. Here are 7 of the best foods to support healthy vision:

1. Leafy Greens (Spinach, Kale, Collards)

• High in lutein and zeaxanthin, antioxidants that protect against macular degeneration and cataracts.
• Also rich in vitamin C, which supports eye health.

2. Carrots

• Packed with beta-carotene (converted to vitamin A), essential for good night vision and preventing dry eyes.
• Also contains antioxidants that protect the cornea.

3. Fatty Fish (Salmon, Tuna, Sardines, Mackerel)

• Excellent source of omega-3 fatty acids (DHA & EPA), which reduce dry eyes and lower the risk of macular degeneration.

4. Eggs

• Contain lutein, zeaxanthin, vitamin A, and zinc, all crucial for retina health and protecting against blue light damage.

5. Citrus Fruits & Berries (Oranges, Lemons, Blueberries, Strawberries)

• High in vitamin C, which strengthens blood vessels in the eyes and reduces cataract risk.
• Blueberries also contain anthocyanins, which may improve night vision.

6. Nuts & Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)

• Rich in vitamin E, which protects cells from oxidative damage.
• Omega-3s in walnuts and flaxseeds help combat dry eyes.

7. Bell Peppers (Especially Red & Yellow)

• One of the best sources of vitamins A and C, supporting the cornea and reducing inflammation.

Bonus:

• Sweet Potatoes (beta-carotene)
• Avocados (lutein & healthy fats)
• Dark Chocolate (flavonoids that may improve blood flow to the retina)

For optimal eye health, pair these foods with regular eye check-ups, UV protection (sunglasses), and reduced screen strain. Would you like a meal plan incorporating these? 😊