Top 15 Foods to Improve Eye Health(Prevents Vision related Problems)

Foods to Improve Eye health

To keep your eye health is very important. Lack of proper diet leads to certain eye problems. Serious eye problems can be avoided by intaking proper Vitamins, minerals, and other nutrients. Some of the common eye problems caused due to improper diet are

Common Eye Problems

  • Cataracts( Cloudy Vision )
  • The age-related macular generation which causes eye problems
  • Glaucoma
  • Dry eyes
  • Poor Night Vision

Foods to Improve Eye health

Some of the important foods(Nutrients for the aging eye) to improve eye health are listed below

1. Drumstick Leaves

Drumstick leaves are very good for eye health. They contain more amount of Vitamin A. 100 gram of drumstick leaves satisfies 150% of the Recommended Daily Intake. Consuming drumstick leaves regularly can prevent the eye problems and improve your eyesight.

Drumstick contains calcium, magnesium, protein, folates, Vitamin C, manganese, phosphorous, selenium, sodium, zinc, fiber etc. They contain zero percent of cholesterol. Drumstick leaves help to strengthen bones, prevent heart diseases, inhibits cancer cell growth, prevents constipation and controls blood sugar levels.

2. Fish

sardines fish for healthy eye

Fish contains omega-3 fatty acid ( Effects of Omega-3 Fatty Acids on Eye Health ) which is very important for eye health. The DHA and EPA present in the omega-3 fatty acids help to improve eye health and provides clear vision. Those who want to improve their vision health they need to eat fish regularly. 

Omega-3 fatty acids help to improve heart health, reduces depression, decreases LDL and increase HDL content, keeps your brain healthy, prevents hair fall and help to prevent mental disorders.

3. Carrots

Carrots are very good for eye health. They contain more amount of Vitamin A( Carrots, carotene and seeing in the dark). 100 grams of carrot contains 16, 700IU which is more than 300% of the Recommended Daily Intake. Eating a carrot regularly can help to prevent vision-related problems.

Carrot is the great source of antioxidants which help to prevent you from cell damage. The beta-carotene present in carrots help to promote beautiful skin and hair. The dietary fiber present in carrot helps to lose weight, blood sugar control and prevents constipation. Carrot helps to reduce blood pressure and prevents cancer.

4. Eggs (Foods to improve eye health)

Eggs play an important role in boosting eye health. They contain lutein and Vitamin A which is very essential for maintaining healthy vision. The human body easily absorbs lutein which is found in the yolk part. They also contain a little amount of omega-3 fatty acids which is very good for health.

Consuming eggs can help to reduce weight, prevents hair fall, fulfills protein gap, promotes strong bones, maintains healthy Vision etc. So, include egg in your daily diet.

5. Almonds (Foods to improve eye health)

Almonds are very good for eye health. The copper and Vitamin E present in the almonds helps to protect the retina and promotes healthy vision. The nutrients present in almond are calcium, magnesium, protein, manganese, magnesium, potassium and phosphorous.

Eating almonds regularly helps to improve heart health, weight loss, healthy hair, glowing skin, control blood sugar level, healthy brain function,  digestive health and prevents cancer.

6. Apricots (Foods to improve eye health)

Apricots to improve eye health

Apricots contain more amount of Vitamin A which is very good for the eye health. 100 grams of Apricots contain 12600IU of Vitamin A which is 200% more than the Recommended Daily Intake. They also contain more amount of antioxidants which help to prevent vision damage problems.

Apricots are good for the heart, strengthens the bone, good for bone, good for skin, rich in potassium and iron. The antioxidants present in apricots helps to prevent cell damage from free radicals and keeps you always young.

7. Papaya( Foods to improve eye health)

Papaya is the amazing fruit contains Vitamin A, Vitamin C, antioxidants, carotenoids, flavonoids, iron, magnesium, calcium, potassium and little amount of sodium. A small sized papaya fulfills 30% Recommended Daily Intake of Vitamin A. Regular intake of papaya helps to prevent vision-related problems and improves your eye health.

Papaya helps to lose weight, good for diabetes, boosts immunity, improves digestion, protects against arthritis, helps to relieve menstrual pain and prevents free radical cell damage.

8. Mangoes

Mango is the wonderful fruit which is very good for eye health. Mangoes contain folates, Vitamin A,  Vitamin B-6, magnesium, dietary fiber, potassium, and iron. A medium sized mango helps to fulfill 73% of the Daily Recommended Vitamin A intake.

Mangoes help to prevent cancer, lowers cholesterol, promotes clear skin and healthy hair, may help with diabetes, promotes healthy sex and improve digestive health.

9. Cod Liver Oil(Foods to improve eye health)

cod liver oil to prevent eye problems

The cod liver oil contains a good amount of Vitamin A and Vitamin D. One tablespoon of cod liver oil helps to fulfill more than 200% of the Recommended Vitamin A intake per day. They are the excellent source of omega-3 fatty acids which helps to reduce cholesterol and triglycerides.

Cod liver oil helps to lower blood pressure, reduces blood sugar level, prevents heart diseases, treats depression, prevents osteoporosis, helps to heal wounds, maintains healthy bones and glowing skin.

10. Tomatoes

Tomatoes are very good for eye health. They contain a good amount of Vitamin A which helps to prevent eye problems and improves vision health. 100 grams of tomato contains approximately 1000IU of Vitamin A. Apart from Vitamin A, tomatoes contain Vitamin C, calcium, iron, Vitamin B-6, dietary fiber, potassium, antioxidants and other nutrients.

Tomatoes help to treat urinary tract infection, prevents cancer, fights against cell damage, healthy digestion,  gallstone prevention,  promotes glowing skin.

11. Sweet Potatoes(Foods to improve eye health)

Sweet potatoes are widely used for its pleasant taste and high nutrition content. 100 gram of sweet potatoes contains approximately 14000IU of Vitamin A which is more than 300% of Recommended Daily Intake.

They contain Vitamin C, Iron, Magnesium, dietary fiber, potassium and other nutrients. They help to control stress, prevents aging, reduce blood pressure, support healthy immune system and builds strong bones.

12. Citrus Fruits and Berries

Berries for healthy eye

Citrus fruits and Berries contain more amount of Vitamin C. Vitamin C helps to prevent macular degeneration, cataracts, and other age-related eye problems. They help to boost the production of collagen which is very important for ligament, tendon and skin health.

To prevent age-related eye problems like macular degeneration you need to consume Vitamin C foods regularly. Some of the fruits contain more Vitamin C are Amla, oranges, lemon, pineapple, blueberries, guava, pomegranates, etc

13. Zinc-rich Foods(Foods to improve eye health)

Zinc is very important for retina health. It helps to maintain the optimal metabolism of the eye.  As related to the eye, zinc plays important roles in the antioxidant and immune function. You need to consume more zinc-rich foods to maintain retina health and prevent age-related macular degeneration.

Some of the foods contain the good amount of zinc are oysters, beef, lamb, pumpkin seeds, squash seeds, nuts, mushrooms, pork, beans, dark chocolate etc.

14. Green Leafy Vegetables

Green leafy vegetables contain the good amount of Lutein and zeaxanthin( Lutein and zeaxanthin in eye and skin health ). Lutein and zeaxanthin are found in the retina of the eye which is very good for lens health.The Recommended Daily Intake of Lutein is 6 milligrams per day. Apart from that, green leafy vegetables contain a lot of antioxidants, fiber, and other essential nutrients. It is advised to consume green leafy vegetables daily to live healthily.

The nutrients in Green Leafy Vegetables helps to maintain healthy skin, improves metabolism, prevents cell damage, keeps you hydrated, lifts your mood etc.

15. Flaxseeds

Flax seeds for eye health

Flaxseeds are very good for eye health. They contain a good amount of omega-3 fatty acids( Dietary intake of α-linolenic acid and risk of age-related macular degeneration) which is considered as the boon for vegetarians. The type of omega-3 acid present in flaxseed is ALA( alpha-linoleic acid).

Flaxseeds contain calcium, protein, dietary fiber, iron, magnesium, Vitamin B-6, Vitamin C, and potassium.They help to lose weight, control diabetes, regulates healthy bowel movement, lowers cholesterol and triglycerides, prevents cancer and supports digestive health.

Lifestyle Changes

To maintain healthy eye you need to avoid certain habits

  1. Do not use electronic gadgets during night times.
  2. Avoid watching movie in the dark room.
  3. Drink more water.
  4. Take oil bath at least once in a week.
  5. Blink your eye often when using electronic gadgets.
  6. Use computer glasses to avoid vision-related problems.


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