What to eat to improve your eye health?

What to eat to improve your eye health

“You are what you eat”

Your diet isn’t only reflected in your physical health but optic health as well. Just like your bones or muscles need nutrients to stay healthy and work well, your eyes need some nutrients, minerals and vitamins too. 

People often don’t pay any attention to their eye health and the fact that what they eat contributes to their vision. If this isn’t the case, many people don’t know what to eat to procure a better optic health. That is what we are here to tell you. 

There are some ingredients that can be found in your kitchen or refrigerator that do wonders for your eyes. When you eat healthy, you not only gain better physical health, but you also reduce your chances of developing any eye disease in the second innings of your life. 

Before we move forward

Only having a nutrition-packed diet is not enough. You have to take some extra measures as well. For instance, if you spend more screen time, make sure you wear blue light glasses to prevent retinal damage and indulge in eye exercises daily.

Moreover, it is extremely important to shield your eyes from the harmful UV rays of the Sun. Extensive exposure to UV light boosts your chances of developing age-related macular degeneration. Wearing sunglasses every time you are out in the Sun will filter out UV rays and protect your eyes. 

Even if you wear prescription glasses, make sure that they have an Anti-UV coating on their lenses. Or if you are wearing sunglasses, if they have an Anti-glare coating, you can wear them when driving at night.

Eye diseases that result from poor diet

Cataract is one of the most common eye disorders that surfaces when your diet lacks Vitamin C and E. In this condition, your eyes develop white spots that grow bigger over time. It commonly leads to blindness and people over 60 are at a higher risk of developing cataracts.

The deficiency of Vitamin A leads to night blindness and if you have diabetes, taking a poor diet can trigger eye disorders such as diabetic retinopathy.

Food for healthy eyes

Eye disorders not only hamper your vision but also have a bad impact on your quality of life. Daily activities such as reading or driving become quite challenging when you have a bad vision. Sure you can wear glasses to make up for your low vision, there are nutrients that will improve your eye health from within. Here they are:

Green vegetables

Leafy green foods such as spinach and collard greens are a rich source of lutein zeaxanthin which when taken in adequate amounts can prevent the likelihood of cataract and age-related macular degeneration. 

They will also target the free radicals in your eyes and delay the process of presbyopia. It refers to a natural decline in your near vision as soon as you hit 40. But if you have green vegetables in your diet, you can enjoy better visio for a few more years.


Fishes have high amounts of omega-3 fatty acids. Clinical studies have shown that these fatty acids help in keeping dry eye syndrome at bay and might even eliminate the risk of macular degeneration. Add tuna, salmon, sardines, mackerel and trout in your diet and enjoy the delicious meal while taking care of your eyes.

Citrus fruits

Just like our organs, our eyes need antioxidants to perform efficiently. These fruits include oranges and grapefruits and are extremely beneficial for your immune health as well. They will boost your eyes’ immunity so they are better prepared to fight  any possible eye infections. This way, you will have a better defence mechanism against viral or bacterial infections in your eyes.


Peanuts and pumpkin are rich in nutrients and zinc that helps in the creation of light-absorbing molecules in your retina. If you have a zinc deficiency, your chances of developing night blindness doubles up. Researches have also suggested that the adequate intake of zinc will also delay the possibility of age-related macular degeneration. 

The takeaway

Healthy eating is a way to gain better eye health. Even if you have an eye condition, you can prevent it from getting worse if you wear corrective glasses and feed your eyes with healthy meals. While these ingredients can be found in your home, you can always find cheap glasses online to compensate for your refractive error.

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