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9 Foods Useful For A Healthy Eye Sight


People often believe that failing eyesight is a result of ageing or eye strain. In fact, a healthy lifestyle can significantly reduce the risk of eye health problems. Here are some food which will help you to attain healthy eyesight.

1. Fish


 We already know many fishes are rich sources of omega-3 fatty acids. Here are some fish that contains the high levels of omega-3s include:

  • tuna
  • salmon
  • trout
  • mackerel
  • sardines
  • anchovies
  • herring

2. Nuts and legumes

Nuts contain a high level of vitamin E and Omega 3 fatty acids, which can protect the eye from age-related damage. Nuts and legumes that are good for eye health are listed below:
  • walnuts
  • Brazil nuts
  • cashews
  • peanuts
  • lentils

3. Seeds

Just like nuts and legumes, seeds are high in omega-3s too and also are a rich source of vitamin E. Seeds high in omega-3 include:
  • chia seeds
  • flax seeds
  • hemp seeds

4. Citrus fruits

Citrus fruits are rich in vitamin C. Vitamin C-rich citrus fruits include:
  • lemons
  • oranges
  • grapefruits

5. Leafy green vegetables

Green leafy vegetables are rich in lutein and zeaxanthin both and are also a good source of vitamin C. Well-known leafy greens include:
  • spinach
  • kale
  • collards

6. Carrots

Carrots are rich in Vitamin A and beta carotene both. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene's role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Similar to carrots, sweet potatoes are rich in beta carotene too. They are also a very good source of the antioxidant vitamin E.

8. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are very good sources of vitamins C and E, and zinc too

9. Water

It is not a surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Recommended daily intake

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to
slow the progression of eye disease, are:
  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide
It is necessary to keep your eyes healthy. Eyes are your soul, so include these foods in your regular diet and keep your eyesight healthy. These foods also help you to keep eyesight issues at bay.
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