Your Ultimate Guide to Best Foods for Healthy Eyes


Failing eyesight, dry eyes or strained eyes is not something that is strictly associated with age. People who are overburdened with routine and use way too many screens can also suffer from poor eye health. 

Doctors often recommend a subtle supply of vitamins and minerals such as 

  • Zinc
  • Vitamin A
  • Beta-carotene
  • Copper
  • Vitamin E
  • Omega-3 fatty acids

Several types of research have also cited the importance of fatty acids such as zeaxanthin, lutein and beta-carotene on good eye health. 

We have compiled some of the best food choices in these regards so that you can enjoy the perks of good eye health. 


There is no second thought regarding the good health impacts of fish on the human body. Fish is rich in omega-3 fatty acids and thus promises the highest level of nutrition. Fishes are often cited as the primary source of vitamins and minerals that are needed by the human body, especially the eyes. 

The fishes that promise omega 3s are given below:

  • Salmon
  • Trout
  • Tuna
  • Sardines
  • Mackerel 
  • Anchovies
  • Herring

According to the best eye surgeon in Lahore, eating fish can also reverse dry eyes, a condition that can otherwise lead to serious health complications. Dry eyes are a health issue in which a person suffers from fewer fluids in the eyes because of too much screen time. 

Nuts and Legumes

Another food that promises good eye health and is rich in vitamins and minerals is nuts and legumes. Consumption of nuts leads to a boost of vitamin E in the body. Vitamin E is highly essential in order to protect the eyes from age-related damage

Given below are some of the best nuts that can benefit your eyes:

  • Walnuts
  • Brazil nuts
  • Peanuts
  • Cashews
  • Lentils

Legumes are a good source of zinc and bioflavonoids. Both of these compounds are necessary to prevent the development of cataracts and macular degeneration. In addition to all this, legumes and nuts are a healthy combination that caters to protecting the retina. The retina is highly critical for the maintenance of good vision. 

Consider the following legumes for better health:

  • Kidney beans
  • Lentils
  • Black-eyed peas

Citrus Fruits

If it’s a surprise it should not be. Citrus fruits are the best option for good optic health and even for maintaining good eyesight. These fruits are loaded with the right amounts of vitamin C as well as some antioxidants. These antioxidants are necessary for protecting the cells in the eyes and therefore reducing the impacts of free radicals on the body. 

Furthermore, citrus fruits can reduce the onsets of cataracts and macular degeneration. Vitamin C is necessary for the body for keeping the retina healthy and intact. If you are not getting the right amount of vitamin C you can actually suffer from poor retinal function and thus it simply means that you cannot see properly. 

Following are some of the vitamin c rich fruits that you can benefit from:

  • Lemon
  • Oranges
  • Grapefruits
  • Blueberries


Carrots are famous, fan-favourite and an absolute delight. In addition, all these carrots also lead to good eye health. This is mainly because carrots are loaded with vitamin A and beta-carotene. The reddish-orange colour of carrots is because of this beta-carotene. 

Consumption of carrots leads to an enhanced level of beta-carotene which is then transformed into vitamin A. Vitamin A is necessary for good eyesight, sharpened vision as well as and improved nocturnal eyesight. Furthermore, vitamin A is also needed to keep infections at bay. 


Eggs are excellent and well-known sources of lutein and zeaxanthin. Both these compounds are essential for good health and better vision. 

In addition to all these eggs are rich in vitamins E, C and zinc. 


As we have mentioned before, zinc is an important mineral that is needed for good retinal health. Beef is rich in zinc and therefore promises good eye health and better vision. Red meat is known for containing humble levels of zinc but beef boosts the highest level of zinc.  


Just like the previously discussed nuts and legumes, seeds are also rich in omega-3 fatty acids and therefore promise a good supply of vitamin E. 

From reducing the risk of cataracts and macular degeneration to improving eye health, the powerful antioxidants in these seeds make them one of the best contenders for good eye health. 

You can either purchase these seeds from a market or you can order them online. Given below are some of the best options for seeds for better eye health:

  • Hemp seeds
  • Chia seeds
  • Flax seeds
  • Sunflower seeds
  • Pumpkin seeds

The Bottom Line

If you are wondering about ways to optimize your eye health then you need to keep track of these aforementioned foods. In case you have any more queries you can check out with your primary healthcare provider for better results. 


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