Top 10 Foods for Healthy Eyes

People often think that declining eyesight is the inevitable result of aging or eye strain. In fact, a healthy lifestyle can significantly reduce the risk of eye health problems. The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients: zinc, copper, vitamin C, vitamin E and beta-carotene, can reduce the risk of eye health decline by 25%. age related. This study was updated in 2013 to test different versions of the original formula. Variations included omega-3 fatty acids, zeaxanthin, lutein, and beta-carotene; the study found that some combinations may be more effective than others.

Other studies agree that omega-3 fatty acids (including DHA), copper, lutein and zeaxanthin are essential for eye health. In this article, we review the evidence for the effectiveness of 10 nutrient-dense foods for improving eye health. We also cover other tips for healthy eyes and the warning signs of eye health.

The ten best foods for eye health

AREDS reports support the following 10 nutrient-dense foods:

1. Fish

Many fish are rich sources of omega-3 fatty acids. Oily fish are fish whose gut and body tissues contain oil, so consuming them provides higher levels of omega-3-rich fish oil. Fish that contain the most beneficial levels of omega-3s include:

– tuna
– the salmon
– trout
– mackerel
– sardines
– anchovies
– herring
Some studies have found that fish oil can reverse dry eyes, including those caused by spending too much time on a computer.

2. Nuts and legumes

Walnuts are also high in omega-3 fatty acids. Walnuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts are available for purchase at most grocery stores and online. Nuts and legumes that are good for eye health include:

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– nuts
– Brazil nuts
– cashew nuts
– the peanuts
– lentils

3. Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds are available for purchase at most grocery stores and online. Omega-3 rich seeds include:

– chia seeds
– flax seeds
– hemp seeds

4. Citrus fruits

Citrus fruits are rich in vitamin C. Like vitamin E, vitamin C is an AOA-recommended antioxidant to fight age-related eye damage.
Citrus fruits rich in vitamin C include:

– lemons
– oranges
– the grapefruits

5. Leafy green vegetables

Leafy green vegetables are high in lutein and zeaxanthin and are also a good source of eye-beneficial vitamin C.
The most well-known leafy green vegetables are:

– spinach
– kale
– kale

6. Carrots

Carrots are rich in vitamin A and beta-carotene. Beta-carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina absorb light. Research on the role of beta-carotene in vision is mixed, although the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are high in beta-carotene. They are also a good source of vitamin E, an antioxidant.

8. Beef

Beef is high in zinc, which is linked to physical activity and better long-term eye health. Zinc may help delay age-related vision loss and macular degeneration.
The eye itself contains high levels of zinc, particularly in the retina and surrounding vascular tissue. Meats such as chicken breast and pork loin also contain zinc, but at lower levels. than beef.

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9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related vision loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water

It’s perhaps no surprise that a life-sustaining liquid is also vital for eye health. Drinking plenty of water can prevent dehydration, which can reduce dry eye symptoms.

Recommended daily allowances

Current daily nutrient recommendations for eye health, as suggested by the AAO to slow the progression of eye disease, are as follows:

– 500 milligrams (mg) of vitamin C
– 400 international units of vitamin E
– 10 mg of lutein
– 2 mg of zeaxanthin
– 80 mg of zinc oxide
– 2 mg copper oxide

Other Eye Health Tips

The following strategies can help ensure eye health:

– wear sunglasses outside, as excessive exposure to the sun can cause cataracts. A range of sunglasses are available to purchase online.
– stop smoking
– get regular eye exams, especially if there is a family history of eye disease
– wear eye protection when working with substances that may irritate the eyes or dangerous chemicals
– wash your hands before putting on lenses
– only wear lenses for the period recommended by the doctor or manufacturer
– protect the eyes from computer-related eye strain by looking every 20 minutes for 20 seconds at an object 20 feet away.

Diabetes is one of the leading causes of blindness. People with diabetes should carefully monitor their blood sugar levels, take their medications exactly as prescribed by their doctor, and manage their carbohydrate intake by favoring foods with a low or moderate glycemic index (GI). Treating eye health problems early can prevent them from getting worse. People who notice changes in their vision should therefore schedule a comprehensive eye exam with an optometrist or ophthalmologist.

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Warning signs for eye health

Possible symptoms of a vision problem include:

– frequent changes in visual clarity
– vision of distorted images
– the presence of floaters or flashes in the field of vision
– reduced peripheral vision


A varied diet that includes plenty of fruits, vegetables, and lean protein is enough to ensure most people get the nutrients they need for eye health. People who cannot get these nutrients through their diet should ask an ophthalmologist about dietary supplements for eye health. People with vision problems or those on very restrictive diets should consult an eye doctor about the right foods to eat.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. []

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