Top 5 Foods To Promote Eye Health

Posted on: June 19, 2017

Studies have shown that the key to protecting vision health lies in taking a healthy diet. Some of the key dietary ingredients that are critical in maintaining healthy eyes include Vitamin E, Vitamin C, Omega 3 Fatty Acids, Lutein, Zeaxanthin and Zinc. These nutrients can help prevent clouding of the eye lens and development of cataracts along with age related eye conditions such as macular degeneration. A good diet can also help prevent Glaucoma, Retinal arterial occlusion, Diabetic retinopathy, Cystoid macular edema and venous occlusion. Besides carrots, the other top 5 foods touted for their eye health benefits include:

Sweet potato

The sweet potato tuber is a great source of beta carotene, which helps fight a number of eye conditions, chief among them the destructive macular degeneration. In addition, the body normally converts Beta Carotene into Vitamin A that fight nyctalopia or night blindness and mild cases of dry eyes. Studies have also shown that the presence of Vitamin A and Beta Carotene in the body reduces the risk of contracting eye infections. The other good sources of Beta Carotene include butternut squash and carrots. Eggs and milk, on the other hand, are good sources of Vitamin A.


Salmon contains an assortment of rich nutrients, including Vitamin D and Omega 3 fatty acids that helps alleviate the problem of dry eyes and provides structural support to the cell membranes that protect the retinal function of the eye. Consuming Salmon and other fish with the healthy Omega 3 fatty acids, at least 3 times a week has also been shown to protect the eye against macular degeneration. Food such as milk, orange and mackerel are also good sources of Vitamin D.

Green tea

Green tea is highly regarded for its delicious and relaxing nature. Added to that is the high concentration of special antioxidants called flavonoids that helps fight the spread of age related macular degeneration, cataract and certain forms of glaucoma. The catechins compounds found in green tea are also known to fight eye inflammation. The other foods that work in the same way as green tea include black tea, apples, red wine and chocolate.


Strawberries are very rich Vitamin C, which is recognized as a top source of eye friendly antioxidants. In addition to antioxidants, strawberries also contain key nutrients and minerals critical for good health such as manganese, folate and potassium. The other foods rich in Vitamin C include broccoli, grapefruit, oranges, green peppers and bell peppers.

Kale and spinach

The antioxidants contained in the green leaves of kale can protect the eye from damage caused by cigarette smoking, extended exposure to the sun and the effects caused by air pollution. Foods like Kale and spinach contain Zeaxanthin and lutein, which are great for the eye because they protect the delicate tissues from sun damage and helps fight cataracts and macular degeneration. It is important to reiterate that Zeaxanthin and lutein are naturally found in the macula part of the retina and are responsible for enhancing central vision.