Nutrition for healthy eyes and tips for maintaining them

Nutrition plays an important role in maintaining eye health. There are studies that conclude the same. Read this blog to find out more about the relationship between important nutrients and healthy eyes.

How Does Nutrition Guarantee Healthy Eyes?

According to a 2001 study, The Age-Aging Eye Disease Study (AREDS), zinc, vitamin C, vitamin E, copper, beta-carotene, etc., are essential to reduce the risk of worsening eye health. There are important nutrients. Depends on age. This research study is considered a groundbreaking project. The findings suggest that the risk of age-related macular degeneration (AMD) can reduce the progression of AMD by 25% with dietary supplements such as vitamins and minerals.

Cataracts are one of the leading causes of blindness worldwide. Lens fogging is caused by the accumulation of proteins in the lens. In addition to the research studies mentioned above, there are research papers showing that the antioxidant properties of vitamins E and C can slow the progression of cataracts. For example, a Roche European-American cataract study explains that regular intake of antioxidant supplements containing vitamins C and E and beta-carotene exacerbated the progression of cataracts.

Experts from the American Academy of Ophthalmology (AAO) explain that not meeting the required amount of nutrients through fruits, vegetables, and whole grains is one of the main reasons for eye damage. The arteries in the eye may not be able to provide enough nutrition for the eye to function, which increases the likelihood of the next eye problem-

  • Dry eye syndrome
  • Cataract
  • Diabetic retinopathy
  • Glaucoma
  • Macular degeneration

Important nutrients for the eyes

The American Academy of Ophthalmology recommends taking the following nutrients to keep your eyes healthy:

Nutrients Food source function Eye problems due to deficiency
Vitamin A Lever, meat, fish, dairy products, egg yolk, sweet potato, apricot, carrot Vitamin A beta-carotene and carotenoids are essential for maintaining light-sensing cells in the eye. Blindness at night, dry eyes
Lutein Green leafy vegetables such as spinach, kale, romaine lettuce, green cub, broccoli, pea, collar, red grapes, pistachio, green peas, kale, parsley, sweet corn Acts as a blocker of harmful UV rays, protects the central part of the retina and protects the eyes from blue light Age-related macular degeneration
Zeaxanthin Green leafy vegetables such as spinach, kale, romaine lettuce, green cub, broccoli, pea, collar Acts as a blocker of harmful UV rays, protects the central part of the retina and protects the eyes from blue light Age-related yellow spot degeneration
Omega-3 fatty acids Cold water fish such as salmon, tuna, sardines, trout and halibut DHA compounds in omega-3 fatty acids for childhood eye and brain development Age-related macular degeneration, glaucoma, diabetic retinopathy, dry eye
Vitamin C Citrus fruits such as tangerines, grapefruits, lemons, oranges, peaches, tomatoes, red peppers, strawberries and guavas Maintains the concentration of aqueous humor in the eyes and protects the eyes Age-related macular degeneration
Vitamin E Avocado, almond and sunflower seeds Vitamin E source antioxidants prevent oxidation in the eyes Retinal thinning, cataracts, blurred vision, anemia
zinc Legumes such as green beans, lima beans, cowpeas, oysters, lean lean meats, and fortified cereals Superoxide dismutase, a gin enzyme, prevents oxidation in the eye Night blindness, decreased production of visual pigment
Gamma-linolenic acid Blackcurrant, offal meat, borage, evening primrose oil, star flower oil Anti-inflammatory properties that can reduce the risk of infection and inflammation Age-related macular degeneration, glaucoma, diabetic retinopathy

Top 8 dietary habits to follow for healthy eyes

Nutritionists suggest that daily consumption of the following eight foods will provide the required amount of nutrients.

  1. Oily fish such as mackerel, herring, anchovies, tuna, salmon and trout Rich in omega-3 fatty acids..
  2. Nuts such as cashew nuts, peanuts, lentils and walnuts contain high levels of vitamin E.
  3. Chia seeds, hemp seeds and flax seeds are a rich source of omega-3s.
  4. Green leafy vegetables such as spinach, kale and corrado contain high levels of lutein, zeaxanthin and vitamin C.
  5. Eat citrus fruits such as lemons, grapefruits, and oranges to reduce age-related eye damage.
  6. Sweet potatoes and carrots as salads are a rich source of beta-carotene and vitamin E.
  7. Eggs contain essential nutrients such as vitamins E, C, zinc, lutein and zeaxanthin.
  8. Drink enough water Prevent dehydration Eventually it can cause dry eye syndrome.

How to ensure healthy eyes?

In addition to consuming the above nutrients through a variety of food sources, consider the following lifestyle factors that can significantly reduce your risk of eye problems:

  • Wash your hands before putting on your contact lenses.
  • Stop smoking immediately so that the smoke does not irritate your eyes.
  • Wear sunglasses when you go out to reduce the risk of cataracts.
  • When handling chemicals, protect your eyes with an eye shield.
  • Follow the 20/20 rule on your computer. Follow this rule and look away from the screen every 20 minutes for 20 seconds.
  • Be sure to have a regular vision test, especially if you are over 35 years old.


Even after taking appropriate precautions and eating a nutritious diet, patients can develop some eye disorders. This is mainly due to hereditary diseases. The most common eye problems are cataracts and glaucoma. Fortunately, both of these problems are inherently preventable.In addition, specialists undergo regular health examinations after the age of 40. Signs of cataract Or other problems.Please consult one of the ophthalmologists from Pristine care.. To permanently treat cataract problems, our doctors rely solely on state-of-the-art technology for cataract surgery. Book now and contact your team of ophthalmologists.

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