12 Natural Foods for Healthy Eye and Vision

Healthy and beautiful eye

Today’s World is the world of social media and the Internet. The Internet and Social media have changed the lifestyle of the most of the individuals. Every aged individual mostly the Youngsters are craziest to knowing about the latest health and fitness tips to stay fit and healthy. When we discuss the tips to stay fit and healthy then the common vision created in front of the most individuals is paying attention to the muscles, bones, heart, abdomen and limbs but very few’s thought about the eyes. Eyes are one of the most vital organs not only for human being but also for every living being. Eyes play a vital role while doing all day to day activities such as instant reactions to things happening around us and keep us active and smart. Taking care of eyes and eye vision is also one of the essential things to stay fit and healthy. Diet plays a vital role in staying fit and healthy. Your Eye health totally depends on what you eat because fruit and vegetables are loaded with variety substances like nutrients, mineral and vitamins keep your eye and eyesight healthy by keeping several eye diseases away. Fruits and Veggies plays a vital role in keeping the eye healthy.

Natural foods for healthy and vision

Taking Care of eyes is not a difficult task as task required for doing workouts. If you love to surfing on the internet then it may add extra health benefits to your eyes. You can browse thousands of tips and updates from eye experts just through a simple click helps to keep vision 20/20. You can check here social media to stay fit. During our childhood, our granny or grandmother force us to eat dark fruits or veggies like a carrot to promote eye health and strong vision but according to health research granny was right because including dark fruits in the diet helps to promote eye health. Dark color fruit or veggies are helpful in protecting from several eye diseases to keep eye beautiful and healthy. When we discuss the substances for eye health then antioxidants comes in top because antioxidants improve eye health by preventing the formation of free radicals in the body that damages to eyes. (In case of Retina and Eye Lens). We can take different eye essential substances through supplements but the best way to eat a balanced diet to obtain these substances naturally. Here we are trying to list  some natural healthy foods for healthy eyes and vision.

1.  Spinach

spinach most recommended veggie for eye health

Spinach is one of the most recommended veggies for eye healthy. Spinach is loaded with plenty of vitamins and minerals essential to keeping eye vision healthy. The common nutrients found in Spinach includes Vitamin C, beta-carotene, lutein, zeaxanthin. As vitamin C having anti-oxidants properties helps to prevent macular degeneration and cataract formation (eyes disease found in older individuals) while beta-carotene prevents from macular degeneration, cataract formation, and night blindness. Lutein and zeaxanthin protect from macular degeneration, cataract formation and free radical from UV rays. Our eye muscles and cells are very sensitive. Lutein found in Spinach will strengthen the eye muscle and prevents the eye from infection.

2.  Carrots


As we discuss above the dark fruits and veggies like carrots are one of the most recommended fruits and veggies for eye health. They are loaded with plenty of nutrients such as potassium, calcium, vitamin B6, vitamin b12, fiber, and beta-carotene which is most important as it prevents from degeneration of eye muscles. Beta carotene found carrots also absorbs the light passes through eyes. Carrots are also helpful in various eye problems such as night blindness, dry eyes etc. Vitamin B12, beta-carotene rich fruits like oranges, lemons also help to maintain eye health. There are several health benefits of eating these veggies as it helpful in dry skin, strengthen stomach, live and lungs.

Also Read- Foods to Lower Blood Pressure Naturally 

3.  Broccoli

broccoli food for healthy eye

Most of the food lovers don’t love this green veggie but Broccoli is one of the most popular vegetables for eye health. Broccoli is loaded with plenty of vitamins and minerals like beta-carotene, vitamin B2, C, E. A rich in fiber, calcium, iron and many other anti-oxidants. The lutein, zeaxanthin which helps in the production of energy cells and prevents from cell-damaging free radicals. Broccoli is a rich source of vitamin A having anti-oxidants properties is good for eye health while vitamin C, E and Folic acid responsible for building healthy cells. There are several health benefits of including Broccoli in your diet as it helps to prevent from high blood pressure, obesity, toxemia and improves eye health.

4.  Apples


Apples are sweet delicious fruit loaded with the bunch of health essential nutrients needed for healthy living. Apple’s having strong anti-oxidants properties as we discuss above fruits and vegetable having anti-oxidant properties is good for eye health. Quercitin and rutin the plant pigment found in apple which helps to protect the eye from free radiation and blood leakage in eye retina. In addition to eye health ,there are several health benefits of eating apple such as helps in weight loss, take care of skin, prevents from several cancers, control diabetes etc.

Also Read- Big Health Benefits of Eating Apple 

5.  Dark Berries

fruits for eye vision

Dark Berries such as blackberries and Blueberry are good for night vision. Dark Berries are loaded with beta-carotene, iron, potassium, vitamin C. Eyes are good when they get proper blood circulation as Berries improves blood circulation to the brain and especially to eyes. Berries are recommended for people having eye issues like eye diseases, night blindness, myopia. Blackberries are directly linked to better night vision. Anthocyanins found in Dark berries helps to prevent from macular degeneration which is responsible for night blindness.

6.  Oranges


Vitamin C is one of the essential nutrient required for proper functioning of the different system in human body. Vitamin C having strong anti-oxidants properties found in this yellow fruits puts a healthy effect on your eyes. According to study and research, vitamin C helps to reduce the risk of developing cataracts and also reduces the risk of developing macular degeneration.

7.  Oily Fish

oily fish improves eye health and vision

Oily fish like tuna, salmon are the rich source of omega-3 fatty acids found in eye retina. Deficiency of omega-3 fatty acids leads to certain eye problems like dry eye conditions. Eye essential fatty acids found in oily fish leads to the proper flow of intraocular fluid in eyes prevents from dry eye conditions. Fatty acid also responsible for strong and healthier tiny eye blood vessels and reduces the risk of macular degeneration in adults.

8.  Red Meat

Zinc found in red meat is one of the essential minerals to boost eye health

Zinc found in red meat is one of the essential minerals to boost eye health. Zinc found in red meat helps our body to absorbs the vitamin A leads to lower the risk macular degeneration and promotes the eye tissues health.

9.  Almonds


Almonds are loaded with plenty of health-essential minerals such as vitamin E, Vitamin B2 and Potassium needed for healthy eyes. According to research vitamin E found in almonds helps to protect the eye from free radical damage while magnesium helps to relax the smooth muscle found in the inner eye to prevent eye muscle spams. So try to include almonds in your diet to decreased the age-related macular degeneration.

Also Read- Health Benefits of Strawberries 

10.  Eggs

Eggs are the rich source of vitamin A and lutein helps to protect from night blindness and dry eye syndromes

Eggs are the rich source of several health essential vitamins and minerals needed healthy and fit lifestyle. Eggs are the rich source of vitamin A and lutein helps to protect from night blindness and dry eye syndromes. So try ti include eggs in your diet to promote eye health.

11.  Sweet Potatoes

sweet potatoes

Sweet Potatoes are the rich source of vitamin C and vitamin A having antioxidant property helps to protect eyes from macular degeneration in old age and cataract formation.Sweet Potatoes are rich in  iron helps to support a healthy immunity system. There are several health benefits of Potatoes rather than eye health as it helps to keep digestion running, healthy heart, keep some cancers away.

12.  Peanuts

peanuts are good for eye health and vision

Peanuts are tasty snacks loaded with a rich source of vitamin E and zinc. As we discuss above zinc rich food helps to boost eye health. Vitamin E and zinc will improve eye vision those dealing with macular degeneration. So try to include these natural healthy foods in your diet to promote eye health and vision. 

Dos and Dont’s for Eye Health:

  • Try to Quit Smoking
  • Try to feed Your Eye
  • Give Some rest to Eye
  • Try to Wear Sunglasses
  • Try Some Exercise for Eye
  • Try to Keep Eyes Hydrated
  • Try to Check up your Eye Regularly
  • Take regular breaks while working on Computer

Also Read- Health Apps for iPad and iPhone to stay fit

About the Author

Ramdas Bairagi

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