7 Foods for a Healthier Eyes (Backed By Science)

healthy superfoods to eat

The eyes is light of the body and without it there is just nothing. Like every other part of the body this organ can function more effectively with good nutrition and healthy foods.

When it comes to health, our eyes can be overlooked which often times can lead to severe eye conditions.

Researchers over the world have proven that our organs responds basically to what we consume and often times diminishing eye and vision problem might be as a result of old age, carelessness or bad eating habits, thereby it is advisable to watch what you eat.

The eyes can be fragile and need to be properly taken care of and that especially includes what we eat. Well-Balanced nutrition can go a long way in ensuring proper care of the eye is enabled. Maintaining good eyesight can be a source of concern but not to worry we have included in this post 7 nutritional food for maintaining good eyesight.

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1. Green Vegetables

lettuce vegetable

Vegetables such as spinach, broccoli, lettuce, and kali These are packed full of antioxidants that studies have shown lowers the risk of developing macular degeneration, and loss of vision. Make sure to eat as many vegetables as you can per day and make sure they are not overcooked as they can lose some of their valuable nutrients.

2. Fish


Fishes such as salmon, tuna, sardines, and mackerel can be really great foods to help maintain healthy eyes and it contains omega-3- fatty acids that aid the vision to see clearly and also helps maintain a healthy retina.

3. Eggs

Image: Serious Eats

Eggs contain a level of protein that aids the lens. it helps in developing macular degeneration as well. Egg yolks contain lutein, vitamin A, zeaxanthin, and zinc, which are all vital to eye health. Eggs are very versatile so therefore can work for breakfast, lunch or dinner as you so desire.

4. Avocado

avocado plate

Avocado is very beneficial to our health generally and should be included in our diets. An ounce of avocado contains 81 MG of lutein. Researches have shown that lutein helps maintain healthy eyesight, especially at an old age.

5. Diary

diary foods for healthier foods

Dairy products such as milk and yogurt can be beneficial to the eyes. They contain vitamin A and as well as mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver.

Dairy can be consumed at all time and throughout the day if you want to. milk can be added to your coffee or tea and yogurt can be enjoyed for breakfast as well.

But remember everything should be in moderation, do not consume too much.

6. Oranges

Image: Delish.com

For lovers of oranges, this is just what they need. Oranges and other citrus fruit contain vitamin C which is key to healthy eyes. it can help fight the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.

Oranges can be peeled and enjoyed as a snack or savored as fruit juice.

7. Carrots

Image: Healthline.com

Carrots are easy to add to your daily fruit intake, easy to munch on and goes a long way to serve as an appetite suppressant. Carrot contains vitamin A and beta carotene. beta carotene helps prevent infection and other serious eye problems. Start adding carrots to your packed bag on your way out.

You don’t have to wait till your vision gets poor, even if you have healthy eyes you shouldn’t neglect to take care of it so the best way to take of your eyes is definitely through what you eat

A healthy diet is very essential to healthy eyesight. Maintaining a high diet in antioxidants will help combat and prevent serious eye conditions that might rise and as well ensure your eyes work well.

Eating a well-balanced diet is not all it takes to maintain healthy eyesight but it is vital. Ensure a regular checkup with your doctor and keep a healthy lifestyle.

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Adebisi Ogunjimi
Marianne is a content writer with an outgoing personality and an avid reader of anything intellectual. She aims to see half of the world and further highlight the beauty of natural hair. Get in touch: [email protected]