Foods to Keep Your Eyes Healthy

Foods to Keep Your Eyes Healthy
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One of the major ways to ensure that your eyes are healthy and thus decrease the risk of developing an eye condition is by ensuring you always take a healthy diet. If you consume foods rich in nutrients, vitamins, minerals and antioxidants, you can always avoid severe eye conditions. Some of the eye conditions that a healthy diet can help prevent include:

  • Dry eyes
  • Cataracts
  • Glaucoma
  • Age-linked macular degeneration
  • Poor night visions

Antioxidants from healthy foods typically fight off oxidants that can negatively affect your health. Some of the antioxidants that your eyes need to stay healthy include:

  • zeaxanthin
  • zinc
  • lutein
  • beta-carotene
  • omega-3 fatty acids
  • vitamins A, C, E

A balanced diet typically contains a range of fruits, dairy, vegetables and fruits. You can guarantee that you have a balanced diet by eating foods having a variety of colours. Also, try to reduce the amount of unhealthy processed foods, foods high in sugar and foods with high amounts of saturated fats.  Getting your food from reputable sources will also help ensure that you get quality food. Always visit review sites such as Britainreviews.co.uk to read about UK healthy food delivery companies reviews. Always choose the positively reviewed companies, and in this ways, you’ll get a reputable company to deliver quality food. Below are some of the foods that will help keep your eyes healthy.

Nuts and Legumes

Nuts are rich in vitamin E and omega-3 fatty acids that protect the eye from damage that may result from ageing. Nuts can be readily purchased from grocery stores and online stores. Some of the nuts are and legumes that are healthy for the eye include;

  • cashews
  • walnuts
  • lentils
  • Brazil nuts
  • peanuts


Fish and specifically salmon, is a healthy food option for eye health. Fish also contain omega-3 fatty acids, a healthy fat option. It helps in visual development and contributes to the retina’s good health at the backside of the eye. By consuming omega- fatty acids in fish, one will also prevent their eyes from becoming dry. Consider having fish as part of your meal plan for several days a week. When purchasing salmon, it is healthier to go for the wild-caught salmon instead of the farm-raised version. This is since the farm-raised version tends to have less amount of omega-3s and also has more amount of saturated fats than the wild-caught one. Fish can be broiled or grilled, you can also season it with lemons, fresh herd, pepper and salt.


Dairy products, including yoghurt and milk, are healthy for the eyes. They have zinc and contain Vitamin A. Zinc helps transport Vitamin A from the liver to the eye, where vitamin A offers protection to the cornea. Zinc in the eye and, particularly in the retina and choroid, a vascular tissue found below the retina. It is an important mineral to the eye. It shields the eye against cataracts and also aids in night vision. The best dairy for your eyes is that from cows fed on grass. You can enjoy milk in tea and coffee or can have a glass of milk with a meal. You can also take yoghurt for breakfast.

Leafy green vegetables

These usually have high amounts of zeaxanthin and lutein and are also good sources of Vitamin C that is friendly to the eye. Some of the popular leafy greens to go for include

  • Collards
  • kale
  • spinach


Citrus fruits, including oranges, have vitamin c, which is good for the eye’s health. Vitamin C has many benefits to the eye. It helps prevent cataracts’ growth and, together with other nutrients and vitamins, prevents age-related macular degeneration. You can consume oranges by peeling one and having it as a snack; you can add them to fruit salads or drink orange juice.


It is popular amongst many that carrots are good for the eyes. Carrots contain vitamin A and beta carotene. These two are beneficial to the eye’s surface and help prevent severe eye conditions and eye infections. You can eat some carrots while on the go. You can also include them in soup and salads or add them to a muffin.


Beef has high contents of zinc which is known to offer the eye long term health benefits. It helps delay age-linked macular degeneration ad sight loss. You can also source zinc from other meat options, including pork and chicken breast. However, beef has higher zinc contents than these other meats.

In conclusion, eye health is essential, and this article has offered some healthy food options that will help preserve your eye’s health.