Maintaining a healthy lifestyle not only helps your heart and rest of the body, but also keeps eyes healthy. Our eyes rely on tiny arteries for oxygen and nutrients like heart relies on larger arteries, thus keeping those arteries healthy is mandatory. We should bring a sense of intention to what we eat so we empower ourselves to a better care for our vision.


What food should we have for healthy eyes?

Orange coloured fruits and veggies

Carrots, sweet potatoes, pumpkins rich in vitamin A and citrus fruits like lemons, oranges, berries rich in Vitamin C acts as antioxidants, thus reducing the risk of cataracts and macular degeneration. Broccoli, peas and avocados are also rich in antioxidants.



Cold water fish such as salmon, tuna, sardines and mackerel, oily fish which are rich in omega 3 fatty acids help to improve the tear quality and thereby prevents dry eyes, macular degenerations and also cataract formation.


Leafy greens

Spinach, kale rich in vitamins C and E also have carotenoids lutein and zeaxanthin that stems the development of macular degeneration.



Eggs are an excellent source of lutein and zeaxanthin, which reduce the risk of age related sight loss. Eggs are also good sources of vitamins C and E and zinc. The rich vitamin A in it protects eyes from night blindness.


Legumes and Beans

Their high fibre content and low fat options help to keep vision sharp and even slow macular degenerations. Kidney beans, Black eyed peas, lentils, rajma, chickpeas etc.



Almonds, pistachios, walnuts, peanuts and even peanut butter, hazelnuts are rich in vitamin E and omega 3 fatty acids which can boost our eye health.



Flax seeds, sunflower seeds are rich in antioxidants and vitamin E and zinc. They add to boost our eye health.


Fish oil, Flaxseed oil

These super supplements contain omega 3 fatty acids and have many health benefits including preventing or controlling dry eye syndromes as well as reduce the risk of macular degeneration and cataracts.



It is no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

A well balanced healthy diet is a key to keep our eyes healthy and also help to reduce the risk of developing many eye conditions