World Sight Day: Healthy foods for healthy vision

Vision impairments and avoidable blindness are the most common issues with regard to eyesight problems. Most common vision impairments are untreated refractive errors (near sighted, far sighted, presbyopia, and astigmatism), cataracts (causes blindness), and glaucoma [1]. Eating right foods that include nutrients that help in maintaining healthy vision during all ages plays a major role in avoiding vision impairments.

Nutrients beneficial to maintain healthy eyes are beta-carotene, bioflavonoids, lutein, zeaxanthin, omega-3-fatty acids, selenium, Vitamin (A, C, D and E), and zinc [10].

Healthy foods for Eye

Healthy food for healthy eyes:- % represents the percent of nutrient recommended per daily needs

So lets take a look at some nutrient filled natural foods to enjoy a healthy vision as we all live and enjoy a healthy life.

Bell peppers:

A cup of bell peppers in your salad

Bell peppers are fat-free, low-calorie, and contain fibers. They contain in the daily-recommended value of vitamins A and C making it a great choice to take care of your vision health [2].


Spinach and kale:

Consuming approximately 1.5 cups of these leafy green per week protects the lens and retina of your eyes. Studies show that the natural causes of eye damages are sunlight, cigarette smoke, and air pollution. Leafy greens such as spinach and kale are loaded with antioxidants like lutein and zeaxanthin, which protect eyes from such damages [3].



Well-known for their nutrients for healthy eyes, carrots are the easy go veggie that can be either cooked or just munched on raw. Loaded with vitamin A, C and E, they help to reduce the risk of cataract and age-related macular degeneration [2].


Olive oil:

Among the vegetable oils used for cooking, olive oil is found to be beneficial for its low trans fats and saturated fats, which help preventing retina diseases. Australian researchers found that subjects who reported consuming the most olive oil were 48% less likely to develop age-related macular degeneration [8].



Munch on 1.5 to 3 ounces of pistas per day – healthy snack time

Rich in beta-carotene, alpha-carotene, lutein, and gamma-tocopherol pistachios gives overall protection from free radicals, and also helps to decrease the risk of age-related macular degeneration (AMD) – a primary cause of vision problems and developed blindness [4].



Kidney beans, black-eyed peas and lentils are containing bioflavonoids and zinc, which help protect the retina and lowers risk for cataracts [6].


Sweet potatoes:

Munch on sweet potato fries!!!!

Carotenoids like beta-carotene and vitamin A protects the cornea of eyes and also maintains the moisture in eyes preventing dry irritable eyes [6]. Sweet potatoes are one such food, which carries the nutrition similar to carrots and its enjoyable taste, comes from the potatoes. Hence, opting to snack on thin strips of this vegetable by oven roasting them tossed with a little of olive oil and salt would be healthy choice [2].



A glass of fresh orange juice does wonders on your health!!!

Oranges are excellent source of vitamin C and plays an important role in maintaining the health of your eyes. It functions to make connective tissue and for healthy blood vessels, including those found in your eyes. This citrus fruit also contains other nutrients like potassium, fiber, calcium, and folate [9]



Enjoy two servings of nutritious cold-water fish a week

Wild salmon, sardines, and herring would be great choice of nutrition. It contains the beneficial omega-3 fatty acids that helps to protect your eyes by fighting inflammation and helping cells work better [3].



A glass of fresh orange juice does wonders on your health!!!

Studies show that consuming adequate amounts of nutrients that are good for eyes significantly reduces the risk of cataracts and macular degeneration. Eggs contain the powerful antioxidants like lutein and zeaxanthin helps to maintain the health of eye retina [5]. It was experimentally studied that, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142% [7].

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