List Headline Image
Updated by Joanna James on Jun 23, 2019
Headline for List of foods that are good for your eye-sight – Food to help you see better
Joanna James Joanna James
10 items   1 followers   0 votes   7 views

List of foods that are good for your eye-sight – Food to help you see better

While most people think that losing your eyesight is part and parcel of getting older, in actuality it can be reduced drastically if you live a healthy lifestyle. Eating right is a vital part of that.



Fish such as trout, salmon, sardines, herrings, anchovies and tuna are fish that have oil in their guts that contain high levels of omega-3 fatty acids. Research has shown that eating oily fish can cure dry eyes that can be caused by staring at a computer screen for extended periods of time and protect your eyes from AMD and glaucoma.



Hemp seeds, almonds, flax seeds and chia seeds are another source of food that is full of vitamin-E and omega-3 fatty acids that are good for your eyes. According to studies seeds also may help with stopping cataracts.


Legumes and Nuts

Legumes and nuts like cashews, walnuts, lentils and brazil nuts are full of omega-3 fatty acids and have high levels of Vitamin-E that can slow down the damage to the eye to ageing drastically.


Green Vegetables

Full of zeaxanthin and lutein, green leafy vegetables such as kale, spinach and collards are another source for Vitamin-C and Vitamin C. Green vegetables also contain Vitamin A; a vitamin that could help prevent eye diseases such as cataracts and AMD.


Raw red peppers

Bell peppers have a large amount of vitamin C in each of its calories which work wonder for your eye's blood vessels. According to research, this may decrease the chance of catching cataracts. Raw fruit and vegetables such as cauliflower, strawberries, papaya and bok choy are full of vitamin-C which is broken down when exposed to heat, hence is best consumed raw for maximum effect.


Orange coloured vegetables and fruits

Vegetables and fruits which are orange-coloured like carrots, apricots, mangoes, sweet potatoes and cantaloupe are full of beta-carotene; a type of vitamin A that helps your eyes capability to adjust in the dark. Eating one sweet potato can supply you with half of your Vitamin C requirements for the day and a bit of vitamin E as well.


Citrus fruits

Fruits rich with citrus similar to grapefruits, oranges and lemons which are full of Vitamin-C; a key antioxidant that is recommended by eye specialists at Vision Care Optical Services, one of the best Opticians Sri Lanka has to offer, to reduce the effect of damage caused to the eye due to ageing.


Lean Meat

Pork, dark chicken, oysters and beef are lean meats that are full of Zinc; a chemical that transports vitamin A to your eye to create protective pigment melanin from your liver.



Eggs have many nutrients that are good for your eyes. The yolk of the egg contains zinc which aids your body to use zeaxanthin and lutein. The orange-yellow parts of the egg help avoid your retina being damaged by blue light. This will help increase the supply of protective pigment around the area of your eye that has command over your central vision, the macula.


Brussels Sprouts and Broccoli

These are two vegetables that the most amount of nutrients that are good for your eyesight; Vitamin C, Vitamin A (as beta-carotene, zeaxanthin and lutein) and Vitamin E. All of these nutrients help keep your eyes free of radicals, a very unsteady type of molecules that destroys healthy tissues.