Here are six best foods for maintaining good eyesight

New Delhi: Eye-related diseases, such as age-related macular degeneration (AMD), glaucoma, and cataracts, are disabling and can cause vision problems. However, eye health remains to be one of the most ignored topics in the health domain. Truth is, good eyesight is an important part of well-being. It is also a significant factor in retaining independence and quality of life as people get older. This World Health Day, which is marked on April 7 each year, let’s focus on eye health and the importance of good sight and vision.

Apparently, good eye health starts with the food on your plate. This means, your diet and food habits can affect your eye health. Various research studies have shown that eating a balanced diet rich in fruit and vegetables may help to keep your eyes healthy and prevent the development of some eye conditions. Studies suggest that nutrients like omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems like macular degeneration and cataracts. Perhaps, a balanced diet is vital for staying healthy. A balanced diet is also important for maintaining a healthy weight. Being overweight can put you at risk of various health conditions, which may affect your sight later on. And here are six best foods to eat to keep your eyes healthy and strong. Read – World Health Day 2018: Why universal health coverage matters

Dark green, leafy vegetables

Dark green leafy vegetables like kale, spinach, collard greens and lettuce are nutritional powerhouse loaded with nutrients. They contain lutein and zeaxanthin, two important nutrients that have antioxidant functions in the body and help to prevent eye diseases, including macular degeneration.  Lutein acts like sunglasses, helping to protect the retina in the back of the eye from damage.

Oily fish

Oily fish like salmon, sardines, tuna are rich in omega-3 fatty acids, which make the tiny blood vessels of eyes stronger. Studies suggest the omega-3 fatty acids can help protect adults from both age-related macular degeneration and dry-eye syndrome. This healthy fat also prevents dry eyes. Read – World Health Day: Five ‘superfoods’ you should eat everyday for optimal weight loss and fitness


You already heard carrots are good for the eyes. Like egg yolks, carrots contain vitamin A and also beta-carotene, both of which help the surface of the eye as well as prevent eye infections and other eye conditions.


Citrus fruits like oranges are packed with vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, promotes healthy blood vessels in your eyes.


Dairy products including including milk, yogurt and cheese can be helpful in keeping your eyes healthy. Dairy foods contain vitamin A as well as the mineral zinc, which are vital to eye health. Besides, the vitamin D found in your glass of milk helps in the prevention of macular degeneration.


Eggs are a great food that is good for your eyes. Egg yolks contain many essential nutrients – vitamin A, lutein, zeaxanthin, and zinc – which are all beneficial for your eye health. While vitamin A safeguards the cornea, lutein and zeaxanthin help fight cataracts and macular degeneration, the leading cause of legal blindness.

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