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Food for Eyes

Sightsavers 12 July 2018

How often have we been randomly advised to have a fair amount of vegetables for better eyesight? But is that going to be sufficient for maintaining healthy eyes? Let’s find out!

Lutein, Zeaxanthin, Vitamin A, C, E, Beta- Carotene, Omega-3 Fatty Acids and Zinc; these are the antioxidants which prevent eye problems such as poor night vision, glaucoma, dry eyes, macular degeneration and cataract.

So what are the foods which contain these antioxidants and how do we include them in our meals?

Here comes the list!


It contains Omega-3 Fatty acids that helps in preventing issues like dry eyes and macular degeneration. Adding fish to diet twice a week is beneficial for our eyes.


Almonds contain Vitamin E, which not only slows down macular degeneration but also prevents cataract. Consuming a handful of almonds in a day is sufficient to keep the eyes healthy. At the same time, one must keep a check on the quantity as almonds are high in calories. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.

Milk Products

Not only do they contain Vitamin A but also Zinc. Therefore, incorporating food items like milk and yogurt becomes vital for maintaining good eyesight. Zinc helps Vitamin A create a pigment called melanin, which protects the cornea. It helps in bringing the Vitamin from the liver to the eye. A deficiency in Zinc results in issues with visibility at night. One can consume dairy products in several forms throughout the day be it in the form of a cup of coffee, tea, glass of milk, yogurt or cereals.


Carrot contains beta-carotene which is converted into Vitamin A by the body. Having sufficient Vitamin A allows better vision in low light. It prevents the dryness of eyes as well as inflammation of the cornea which if extreme and prolonged can lead to blindness. Having one carrot a day is sufficient and it can be included in evening snacks for added nutrition.


They not only contain Vitamin A but also lutein, zeaxanthin, and zinc which are vital for healthy eyes. Vitamin A protects the cornea. Lutein and zeaxanthin reduce the possibility of having serious eye conditions like macular degeneration and cataract. Zinc as we know improves the visibility at night and helps Vitamin A form a pigment, called, Melanin, which protects the cornea. Having one or two eggs a day is sufficient to keep the eyes healthy.

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