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Top 10 Foods For Healthy Eyes and Eye Care Tips..

Introduction :

Eyes is a vital sense organ and we face lot of eye related disorders these days due to many factors , it may be genetical factor which we cannot prevent but life style changes can prevent age related macular degeneration by healthy intake of food rich in vitamin A, vitamin C, leutin, zeaxanthin, beta carotene , omega 3 fatty acids. Let us go through some of the foods which help us to improve our eyesight.

selective focus photography of human eye

1. Fish :

Certain fish mainly oily fish are a good source of omega 3 fatty acids which helps in vision. Fish like tuna, mackerel, salmon ,sardine comes into this list.

dried fish

2. Eggs :

Egg yolks have vitamin A content which is beneficial for our eyes.
Apart from it , it is packed with proteins,antioxidants like leutin, zeaxanthin which prevents chronic eye diseases.

Eggs in Tray on Brown Surface

3. Carrots:

We were told that eat carrot as it is good for your eyes since we were child. Yes , carrots contain beta carotene which helps to protect our vision. The beta carotene in carrot is converted into vitamin A in our liver which is component of rhodopsin, a protein which helps in absorption of light .

closeup photo of bunch of orange carrots

4. Avocado:

Avocado is rich source of lutein which prevents macular degeneration of eyes.

sliced avocado fruit

5. Spinach:

Spinach is rich in anti oxidants lutein and zeaxantin which helps in preventing cataracts.

green leaves

6. Banana :

A whole lot of nutrients present in bananas like vitamin C ,A and E along with lutein helps in improving the eye power.
bunch of yellow bananas in a brown wicker bowl

7. Dark chocolate :

Flavanols, an antioxidant  present in the dark chocolate helps in keeping the blood vessels of the eye healthy and thus improving the eyesight.

chocolate bars

8. Nuts :

Nuts like peanuts, cashews,walnuts are rich source of omega -3 fatty acids and vitamin E which protects eye.

9. Vitamin C rich foods :

Oranges, lemon, grapefruit are rich in antioxidants which  help to prevent age related damage.

10. Sweet Potatoes :

Sweet potatoes contain beta carotene which is beneficial for eye health. 
Colourful fruits and vegetables such as carrots, tomatoes, pumpkin, berries,corn are rich source of vitamin A and C.

Quick tips for eye care :

  • Use glasses that filter ultraviolet rays from sun if you are venturing out in mid day sun.
  • Have a habit of looking at mobile at night when lights are off before going to bed ? It is time to overcome this habit as it may cause irreversible damage to the eyes.
  • Do not give mobile phones for long hours to your children as this may impact their eyes. Blue light from these devices penetrate and affect retina directly.
  • Set time limit for children with screen time. Take them outdoors to play.
  • Follow 20-20-20 rule while working on your computers. Take a break for every 20 minutes look at distance for 20 seconds and blink your eyes for 20 seconds.
  • Smoking damage to optic nerve and puts you in risk of cataract. Quitting Smoking is the solution .Take medical help if required.
  • Get eye check ups regularly .

Conclusion :

We find kids these days using corrective glasses in greater percentage than before when there were no smart phones and computers. Kids are at risk of myopia ( short-sightedness) if they are using at very young age. To make a child eat, to calm them while crying etc.. parents use rhymes played in smart phones. This continuous exposure is bad. Set them a fixed time, keep mobile phones at distance when use. Before it is late, it is better to act now to prevent eye disorders. Along with these measures include the above mentioned food in your diet for improving your eyesight.

Thank you,
Divya Lokesh.


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