Main menu


The best nutrients and foods to eat for eye health


There are many ways and means that will help you keep your eyes healthy and healthy, and strengthen your eyesight. One of these ways is eating certain types of foods, so what are the best foods and nutrients important for eye health?

Important nutrients for eye health

1- Vitamin A 

Vitamin A is one of the most important vitamins that plays an important role in maintaining the health of the eyes and the sense of sight, as this type of vitamins may help protect the cornea and maintain its health, which is reflected positively on the sense of sight.

2- Vitamin C 

Vitamin C is described as an essential component of good nutrition, and an antioxidant that causes damage to cells, including corneal cells. Vitamin C slows down the occurrence of age-related cataracts, and helps maintain healthy and clear eyes due to its importance to the health of blood vessels and various tissues.

3- Vitamin E 

It acts as an antioxidant and helps protect eye cells from damage. Vitamin E protects against the deterioration of eye nerve health that can occur from advancing age and helps prevent cataracts.

4- Omega-3 fatty acids

Omega-3 acids may help relieve dry eyes, as well as reduce eyelid and eye surface infections.

5- Zinc 

Zinc mineral helps improve the body's ability to absorb vitamin A, which is important for the eyes, and this type of mineral may also help protect the eye from macular degeneration and night blindness.

6- Selenium 

This mineral helps improve the body's ability to absorb and utilize vitamin H, which is important for the eyes.

7- Lutein and zeaxanthin 

They are two antioxidants, and getting an adequate dose of them may help reduce the chances of developing some chronic eye diseases.

The best foods that improve eye health

1- The fish

Fish is rich in omega-3 fatty acids, which maintain healthy retina and improve eyesight. It can also help prevent dry eyes. Consider including fish in your meals, either on a daily basis or on specific days of the week. Fatty acids are found in fatty fish such as salmon, tuna, and seafood. Of course, those who do not prefer to eat fish or follow a diet that does not include fish, can take vegetable omega-3 supplements to reap the benefits of fatty acids.

2- Eggs

Egg yolk is full of vitamins to keep eyesight in good condition. A typical egg yolk contains vitamin A, lutein, zeaxanthin and zinc. Vitamin A protects the cornea while lutein and zeaxanthin can reduce the risk of developing macular degeneration or glaucoma. Zinc is also key to seeing better at night, or when the lights are low.

3- Carrots

Carrots are known to improve eyesight and are a great food to eat if you want to enhance your vision. Carrots contain vitamin A as well as beta-carotene. Vitamin A and beta-carotene help promote a healthy surface of the eye, and can also help prevent eye infections and other serious eye conditions. Carrots are easy to eat throughout the day, so keep a whole carrot or a small bag of carrots on hand as an afternoon or evening snack.

4- Sunflower seeds and nuts

Sunflower seeds and almonds contain half the amount of vitamin E that the body needs. Vitamin E, along with some other nutrients, slows down the process of age-related macular degeneration, and sufficient amounts of vitamin E can prevent cataracts.

5- Kale 

Kale is high in antioxidants including lutein and zeaxanthin, which can help reduce the risk of serious eye conditions like cataracts and macular degeneration.

6- Orange

Oranges are rich in vitamin C, which has many important functions in the body. One of the functions of vitamin C is to maintain healthy blood vessels in the eyes, which is essential for healthy eyes.

7- Dark leafy vegetables

Dark leafy vegetables such as spinach and cabbage contain vitamins C and E and carotenoids known as "lutein" and "zeaxanthin", which reduce the risk of chronic eye diseases such as macular degeneration and cataracts, and protect the retina from harmful blue light and what is known as free radicals. ) that attack cells.

8- Sweet potatoes

Sweet potatoes contain a large amount of beta-carotene, which helps the eye adapt to the dark, and protects it from the eye's inability to see things clearly at night. Sweet potatoes also contain a large amount of vitamin C and a small amount of vitamin E.

9- Lean meat, poultry and shellfish

Zinc is an important component of transporting vitamin A to the retina of the eye, which is important for building the protective pigment melanin. Oysters contain more zinc than any other food. It can also be obtained by eating beef or chicken.

10- Pumpkin

Vitamin A in pumpkins protects the cornea and improves night vision, while zinc helps transport vitamin A from the liver to the retina and produces melanin, which protects the eyes. Pumpkin also contains lutein and zeaxanthin. These antioxidants protect the eyes by filtering out high-wavelength light and reduce the risk of chronic eye diseases.