Generally, we tend to take the care meant for our eyes for granted despite knowing how important its
role is in our day to day functioning. Just close your eyes for a minute or you put a non-transparent cloth
across your eyes and try to walk around your home or workspace. It is quite difficult, right? That is how
indispensable the eyes are.
While it is common knowledge that eye issues are a result of eyestrain or ageing, most people are
ignorant of the fact that wrong diet and deficiency in certain nutrients can also facilitate eye issues. This
implies that eating healthy means that there are certain nutrients that can help reduce the risk of eye
issues. Some of these nutrients include omega-3 fatty acids, lutein, copper, zeaxanthin, zinc, vitamin E,
A, C, and beta-carotene. For healthy eyes, there are foods that should be part of your diet daily. They
Fishes are very rich in omega-3 fatty acids, most especially oily fishes. Oily fishes have oil inside their
body tissue and guts. They are regarded as the major source of omega-3 fatty acids. omega-3
fatty acids help in improving the immune system and brain function. More so, it helps in the
development of the eye and retina, keeping the eyes from dryness.
It is therefore important to incorporate fish into your diet about 3 times a week. Fishes very rich with
this needed nutrient are salmon, tuna, sardines, trout, herring, mackerel, anchovies, etc. You
can grill or broil your fishes with fresh vegetables, and seasonings.
The yolk part in the egg contains a combination of nutrients like zinc, vitamin A, zeaxanthin and lutein.
The cornea is safeguarded by vitamin A, zeaxanthin and lutein reduce the chances of suffering
from cataracts and macular degeneration while zinc keeps the retina healthy and aids night vision.
The egg is a very complementary food as it can go with other foods and can also take various forms
based on your taste.
This is the most common food for eye health. It contains beta-carotene and vitamin A. These nutrients
protect the eyes surface and prevents against infections and other infections. Beta-carotene
helps in the creation of vitamin A. Vitamin A is a form of protein known as rhodopsin and it is
tasked with the responsibility of aiding the eyes in absorbing light.
Carrots are easy to get and very affordable. More so, it can serve as snacks. It can also be sliced or diced
into salads. It is a very versatile and important food. A lack of vitamin A is the reason why there
are about 500 thousand blind children every year.
4. Legumes and Nuts
Legumes and nuts have a lot of vitamin E and omega-3 fatty acids which guard the eyes against age-
related disorders. Brazilian nuts, peanuts, walnuts, lentils and cashews are perfect examples of
legumes and nuts. It can be eaten as a form of dessert or taken as snacks based on your choice.
5. Citrus Fruits
Citrus fruits are rich in vitamin C which is an essential nutrient for healthy eyes. Vitamin C helps in
keeping the blood vessels in the eyes healthy. It also stands against cataract, and with other
nutrients, it helps against macular degeneration. Citrus fruits include oranges, grapefruits,
lemons, etc. The good thing about this food is that it can be consumed as a fruit or turned into
fruit juice. Whichever way you decide, just make sure it is a part of your diet.