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? 😊
HEALTHY MEALS 