Top 5 Foods To Include in a Healthy Diet For Better Eyesight | Sepalika
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5 Great Foods For Healthy Eyes

Aug 3, 2020

There is little to argue about the importance of eye health for a healthy life. From making the right food choices to performing eye exercises and minimizing strain on the eyes, a lot can be done to maintain good eye health. As with everything else, the right food choices can go a long way in improving eyesight naturally.

Green, Leafy vegetables

Lutein and Zeaxanthin are two rich nutrients for eye health. They are loaded with antioxidants too, which is another reason why they are good for eyes. These nutrients are found mostly in dry leafy green vegetables, such as spinach, and broccoli. Both these nutrients are known to lessen the risks of cataracts and macular degeneration.

Omega 3 Fatty Acids

Omega-3 fatty acids, such as EPA, DHA and ALA are known to be beneficial for the eye. In fact, DHA is found naturally in the retina of the eye. Eating foods rich in omega 3 fatty acids helps slow down macular degeneration and helps in maintaining the health of retina. Omega 3 fatty acids can be found in fatty fish such as tuna, salmon and sardines. Caviar is another rich source of Omega 3. You can also consider adding an omega 3 supplement to your diet plan.


Eggs, especially the yolk, is high in lutein and zeaxanthin. Interestingly, the lutein and zeaxanthin found in eggs are easily absorbable as compared to ones found in leafy vegetables. Overcooking eggs can reduce the levels of these nutrients, so it is a good idea to have them a little under cooked or soft- boiled.


Nuts are a great source of vitamin E apart from being rich in minerals such as zinc. Vitamin E is an antioxidant that’s considered beneficial for eyes. Almonds, for example, are a rich source of vitamin E. Zinc is another useful nutrient for the eyes. It can be found in nuts like cashews.


Fruits are goods sources of antioxidants, minerals and vitamins. In particular, oranges, lemons and other citrus fruits are good for eye health. Bilberry is another fruit known to be beneficial for the eyes.

Mahesh Jayaraman
Mahesh is a hormone health counsellor & holistic health expert. He has a Mastery Certification in Functional Blood Chemistry Analysis from the US, is certified in Functional Nutrition from Washington State University and uses a wide array of healing modalities to guide his clients to vibrant health and well-being.


National Institutes for Health