Foods That Maintain Your Eye Health

People think only vitamin A is important for eye health, but that is not true. The retina has the highest rate of metabolism in the body which would mean that you should resupply it with the necessary nutrients on a regular basis, for example, other vitamins like vitamin C, and E, minerals like zinc, selenium, and lutein. Omega 3 Fatty acid and folic acid also play important role in maintaining the eye health.

Here are a few foods which maintain eye health;

  • Dark Green Leafy Vegetables and Fruits;

Green leafy Vegetables and fruits are rich in Vitamin C and Vitamin E and they also have carotenoids lutein and zeaxanthin which helps to lower the risk of eye related diseases or infections.
Spinach, kale, dill leaves, broccoli, green apple, guava etc. are a few good examples.

  • Orange Colored Vegetables and Fruits;

Orange Colored Vegetables and Fruits are high in beta-carotene, a form of Vitamin A. which improve night vision (eye sight to see in darkness).
Foods –  carrots, muskmelon, mangos, and apricots are rich in beta carotene.

  • Beans and legumes;

Beans and legumes are a good source of zinc, and provide good amount of fiber and protein.
Foods- Chickpeas, black-eyed peas, kidney beans, and lentils are few legumes that are good examples for this

  • Egg;

The egg is the very good source protein and vitamins.

  • Fish and seafood;

Seafood/fish is the best source of omega fatty acid. Eye functioning is improved or maintained best with regular supply of omega fatty acid
Fish like salmon and other seafood are rich in omega fatty acids.

  • Nuts and seeds;

Nuts and seeds are a good source of Vitamin E and cover their daily requirement.
Almonds, sunflower seeds, etc. are best examples for them respectively.


webmd. (n.d.). eyes-sight-foods. Retrieved from webmd.