Best Foods to Eye Health

It’s likely that you want your eyes to be as healthy as possible. The cost of glasses, medicines, and surgeries for eyes can be very expensive, so it’s critical to take care of them as well as possible. The good news is that you don’t have to spend a ton of money on special treatments to have healthy peepers. In fact, you can just eat certain foods that have been proven to be effective for eyes. They include:

Best Foods to Eye Health

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Citrus Fruits/Berries

Citrus fruits such as oranges, lemons, and grapefruits are very high in Vitamin C. That could lower the risk of macular degeneration and cataracts. Berries can produce the same results. They’re also an excellent alternative for people who have digestive issues that could make digesting citrus fruits difficult due to the high level of acidity.

(Colorful) Fruits/Vegetables

Fruits and veggies that are colorful are excellent sources of Vitamins A and C. They include tomatoes, strawberries, corn, pumpkin, melon, and carrots. These are excellent options if you’re interested in improving your eye health.

Green Leafy Vegies

Foods such as kale, spinach, and collard greens are very high in plant pigments that can help to prevent various eye problems including cataracts and macular degeneration. They include a combination of two powerful antioxidants that can be effective in maintaining good eye health. Other sources of the combo include peas, broccoli, and avocados.


Foods such as black-eyed peas, kidney beans, and lentils are excellent sources of zinc and bioflavonoids. They can also help to keep the retina safe and lower the risk of cataracts and macular degeneration.


Almonds, walnuts, and other types of tree nuts are high in Vitamin E and omega-3 fatty acids. They can both be effective in improving your general eye health. There’s been a lot of stories in the news about how unhealthy fat is. However, it’s important to keep in mind that there are “good” and “bad” types of fat. Omega-3 is a type of healthy fat that’s found in various types of foods including fish and nuts.

Whole Grains

Whole grains include a wide variety of foods including corn kernels, oatmeal, whole wheat, brown rice, and others. A key benefit of whole grains is that they have a low glycemic index (GI). This is a plus because it results in the body using the food as energy over a longer period of time, as opposed to foods such as refined grains that are higher in sugars. Low GI foods can help to lower the risk of macular degeneration that’s age-related.

Whole grains are high in various vitamins and minerals including Vitamin E and zinc. Such foods can also help to improve your general eye health. That’s certainly a plus because it not only improves your current eye health but can help to avoid future health problems that result from a deficiency of vitamins, minerals, and enzymes.


While eggs have gotten a lot of bad press in terms of cholesterol, it turns out they’re only a problem when someone’s cholesterol level is already high. Eggs contain all sorts of vitamins and nutrients including Vitamin A. They might help to protect people from dry eyes and night blindness. Besides that, 1-2 eggs a day can help to promote better eye health and function, which is definitely a plus for anyone.


Cold-water fish are very high in omega-3 fatty acids. They include tuna, salmon, mackerel, and sardines. Such foods can help to protect against dry eyes, cataracts, and other eye problems. The fat in such foods is also “healthy” compared to other types such as saturated fat and trans fat.

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