The most important vital organ of our body is eyes. Most people neglect about healthy eyes, to take care until it’s worse in condition to function. Nowadays healthy eyes is concerned for many as spending more time on digital screen has increased gradually. basically more students will be facing this problem. Which is the most common reason.

Good eye health starts with the food you consume.

This article provides foods to be taken to boost  your eye health.

crop unrecognizable person with bright eye and rare eyelashes
human eye

More intake of fish and seafood for healthy eyes

Few fishes and other sea food are loaded with omega-3 fatty acids. These fatty acids helps to reduce inflammation and reduces risk of developing AMD and dry eye.

The below list are of fishes which are rich in vitamin D, and we can also get from sun by standing in the sunlight for 10 -15 minutes.

Salmon fish :  It is one of the best sources of omega-3 fatty acids  EPA and DHA.

Tuna fish

Mackerel fish

Sardines fish

Citrus fruits and berries for healthy eyes

Citrus fruits are major basis for eye health, and it has vitamin C, which helps in growth and development and also repairs tissues in the body. Vitamin C  is one of many antioxidants. listed below

  • Oranges
  • Lemon
  • Grapefruit
  • Papaya
  • Red and green peppers
  • Strawberries
  • Raspberry
  • Kiwi
  • Blackberry
  • Spinach
  • Blueberry
  • Broccoli
  • Melons
  • Guavas
  • Cherries

Leafy green vegetables for health eyes

leafy green vegetables are abundant in both lutein and zeaxanthin. They are also loaded with ascorbate.

  • Kale
  • Collard
  • Spinach
  • Cabbage
  • Lettuce
  • Turnip greens
  • Broccoli
  • Mustard
  • Beet greens


Beta carotene is present in carrots, which gives them red-orange color. It also has vitamin A. Vitamin A plays major role in vision. It can be taken raw or added to dishes in other hand it can be drunk as carrot juice(avoid sugar). It effectively gives better results.


It is a excellent source of lutein and zeaxanthin which shows antioxidants property which in-turn reduces the risk of cataracts and AMD. They are good sources of vitamin C and E zinc.


Nuts bearing selenium, and also it is rich in omega-3 fatty acids. it is loaded with high volume of vitamin E, which is essential for good eye health.

  • Walnuts
  • Peanuts
  • Brazil nuts
  • Cashews


        Beans like kidney beans, black beans, pinto beans, chick peas  and lentils consists of bioflavonoids and zinc which reduces the risk of macular degeneration and cataracts. Zinc are also a major element in maintaining good eye health.  Zinc content-rich foods are highly recommended for a better vision.

Lutein and zeaxanthin foods

Lutein and zeaxanthin containing foods that are highly recommended for good health. There also exists many foods which contains these antioxidants .

  • Winter squash
  • Corn
  • Leafy green vegetables.
More intake of vitamin D, vitamin E, selenium and zinc
  • Milk and Dairy products
  • Salmon Fish and other sea products.
  • Almonds and nuts
  • Wheat germ
  • Sunflower seeds and green food
  • Hazelnuts
  • Red meat
  • Oysters
  • Pork chops


             Drinking water will help in preventing dehydration and dry eyes. Water plays a major role in maintaining good eye health and staying hydrated, which is important where every individual has to drink about 1.5 to 2 liters.

Apart from monitoring the food to have good eye health certain changes in your lifestyle has to be modified.

  • Quit smoking
  • Reduce alcohol
  • reduce on cholesterol
  • on body weight
  • Control on blood pressure
  • Control on glucose level
  • Regular eye check up
  • Wearing UV protective sunglasses and goggles when is needed.
  • Good amount of sleep
  • Reduce screen time
  • Exercising eyes regularly
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