Diet & Nutrition for healthy eyes

Diet & Nutrition for healthy eyes

Introduction to a healthy diet for eyes

A nutritious diet and nourishment are necessary for wellness and germination, and this also operates true for the eyes. Nutrients and micro-nutrients observed in our food are essential for eye nutrition.

  • Cellular regeneration
  • Keeping tissue health
  • Struggling with diseases

Daily exercise and a Nutritious balanced diet are important for overall well-being and preserving against many health conditions. These will support you to have great eyesight and healthful eyes.

The study recommends that antioxidants and other essential nutrients may overcome your risk of cataract and macular degeneration. Particular antioxidants can have added benefits as well, say for example Vitamin C may perform a role in stopping or relieving glaucoma. Omega-3 necessary fatty acids seem to improve the eye in a variety of ways, from mitigating symptoms of dry eye syndrome to securing against macular damage.

For healthy eyes, there are various balance food and vitamins and nutrients are taken into consideration.

Beneficial eye nutrition: Food, Vitamins and nutrients

Rich and healthy eye nutrition: Food

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  • Seeds

Like nuts and legumes, seeds are great in omega-3s and are a rich source of nutrition. It helps in reducing the Risk of specific Cancers and also it is Leading in Fiber.
Seeds are ready for purchase in the largest grocery stores and online. Seeds high in omega-3 include:

  1. Chia seeds
  2. Flax seeds
  3. Hemp seeds
  4. Pumpkin seeds
  5. Poppy seeds
  • Nuts and legumes

They are even rich in omega-3 fatty acids. Even, it also contains a high level of vitamins, that can preserve the eye from age-related damage.

Nuts are open for purchase in the largest grocery stores. even one can order online. The sources that are great for eye health include:

  1. Peanuts
  2. Peas
  3. Walnuts
  4. Kidney Bean
  5. Almonds
  6. Brazil nuts
  7. Pecans
  8. Cashews
  9. Silken Tofu
  10. Lentils
  • Fish

Oily fish are fish that have oil in their stomach and body tissue, so eating them gives more powerful levels of omega-3-rich fish oil. The fish that have the most advantageous levels of omega-3s fatty acids include:

  1. Herring
  2. Tuna
  3. Anchovies
  4. Trout
  5. Mackerel
  6. Sardines
  7. Salmon

Some studies have seen that fish oil can shift dry eye generated from spending lots of time on a computer. Also, it helps in protecting against macular degeneration and also cataract means this will prevent from taking cataract surgery if its at small stage.

  • Whole Grains

A diet including foods with a moderate glycemic index (GI) can assist decrease your risk for age-related macular degeneration. Swap cleansed carbohydrates

  1. Quinoa
  2. Brown rice
  3. Whole oats
  4. Whole-wheat bread
  5. Pasta

All of them have vitamin E, zinc and niacin found in all grains also help to boost overall eye health.

Rich and healthy eye nutrition: Vitamins

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  • Vitamin A

For benefiting health eyes it may guard against night blindness and dry eyes. Lack of vitamin A can affect to xerophthalmia, a dangerous condition that can end in blindness. In some studies, high quantities of vitamin A consumption are linked with a decreased risk of cataracts and age-related macular degeneration.
Essential items for containing Vitamin A.

  1. Cod liver oil
  2. Sweet potato
  3. Carrots
  4. Black-eyed peas
  5. Spinach
  6. Broccoli
  7. Sweet red pepper
  8. Butter Milk
  9. Chicken Liver

Recommended Dietary Allowance ( RDA) for women, men and in pregnancy :

  1. Men: 3,000 International Units( IU)
  2. Women:  2,333 IU
  3. During Pregnancy: 2,567 IU and in case of breast-feeding 4,333 IU
  • Vitamin D

For eyes, it may reduce the risk of macular degeneration. The best source of vitamin D is taking a good amount of sunlight. Ultraviolet radiation from the sun incites the production of vitamin D in human skin. And just a few minutes of exposure to sunlight every day without sunscreen will assure your body is creating sufficient amounts of vitamin D.

Essential items for containing Vitamin D.

  1. Dairy products
  2. Orange juice
  3. Soy milk
  4. cereals
  5. Beef liver
  6. Cheese
  7. Egg yolks
  8. Salmon
  9. Sardines
  10. Mackerel

Recommended Dietary Allowance ( RDA) for women, men, children and in pregnancy :

  1. It is mostly recommended for Adults a higher level of intake of Vitamin D is important.
  2. The amount should be less than 400 IU per day for infants, children and adolescents.
  • Vitamin C

Because of Vitamin C, the risk of cataracts and macular degeneration is reduced. Also, the powerful antioxidant decreases the risk of Chronic Diseases. Even it boosts the immune system by great functioning of white blood cells that help in having a clear vision.

Essential items for containing Vitamin C.

  1. Orange
  2. Kiwi
  3. Lemon
  4. Guava
  5. Broccoli
  6. Cauliflower
  7. Brussel sprout
  8. Papaya
  9. Cantaloupe
  10. Strawberries

Recommended Dietary Allowance ( RDA) for women, men, children and in pregnancy :

  1. Men: 90 mg
  2. Women:  70 mg
  3. During Pregnancy: 85 mg during pregnancy and in the case of breastfeeding 120 mg
  • Vitamin E

Vitamin E is a group of fat-soluble compounds. When it is mixed with carotenoids and vitamin C it decreases the risk of advanced Age-Related Macular Degeneration.

Essential items for containing Vitamin E.

  1. Wheat Germ Oil
  2.  Sunflower Seeds
  3. Almonds
  4. 4. Hazelnut Oil
  5. Mamey Sapote
  6. Pine Nuts
  7. Avocado
  8. Red Sweet Pepper
  9. Mango
  10. Kiwifruit

Recommended Dietary Allowance ( RDA) for women, men, children and in pregnancy :

  1. For teens and adults: 15 mg
  2. During Pregnancy: 85 mg during pregnancy and in the case of breastfeeding 120 mg

Rich and healthy eye Nutrition: Micronutrients 

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  • Beta-carotene

Beta carotene is an antioxidant that turns to vitamin A and performs a very significant role in health. It’s effective for the red, yellow and orange colouration of some fruits and veggies. For eyes, its combination with zinc, vitamins C and E, helps to reduce the progress of macular degeneration.

Essential items for containing Beta carotene.

  1. Carrots
  2. Sweet potatoes
  3. Spinach
  4. Kale
  5. Butternut squash
  • Selenium

For eyes, it benefits when mixed with carotenoids and vitamins C and E with decreasing the risk of advanced AMD.
Selenium is included in proteins to form selenoproteins, which are powerful antioxidant enzymes. The antioxidant qualities of selenoproteins assist stop cellular harm from free radicals.

Essential items for containing selenium.

  1. Seafood
  2. Lean meats
  3. Poultry
  4. Eggs
  5. Legumes (beans and peas)
  6. Nuts
  7. Seeds
  8. Turkey
  9. Chicken
  10. fish

Recommended Dietary Allowance ( RDA) for women, men, children and in pregnancy :

  1. For teens and adults: 55 mcg
  2. During pregnancy: 60 mcg for women and  in case of breast-feeding a 70 mcg
  • Omega-3 Fatty Acids

The omega has high benefits for protecting eyes as well as health. Omega Can fight depression, anxiety and decrease the risk portions for Heart Disease. For eyes, it aids to prevent macular degeneration (AMD) and dry eyes.

Essential items for containing Omega-3 Fatty Acids.

  1. Cold-water fish such as salmon, mackerel and herring
  2. Fish oil supplements
  3. Freshly ground flaxseeds
  4. Walnuts
  5. Plant oils
  6. Nuts and seeds

Recommended Dietary Allowance ( RDA) for women, men, children and in pregnancy is  1,000 mg daily.

  • Lutein and Zeaxanthin

Zeaxanthin is one of the most popular carotenoid alcohols seen in nature. It is essential in the xanthophyll cycle. Lutein is a xanthophyll and is naturally happening carotenoids. It is understood that lutein, zeaxanthin and meso-zeaxanthin in the macula block blue light from entering the underlying structures in the retina. Thereby decreasing the risk of light-induced oxidative harm. Which further, leads to macular degeneration (AMD).

Essential items for containing Lutein and Zeaxanthin.

  1. Spinach
  2. Kale
  3. Turnip greens
  4. Collard greens
  5. Squash
  • Zinc

Zinc is a nutrient that performs many important roles in your body. As your body doesn’t easily produce zinc, you need to get it through food or supplements. In common, it’s best to get most nutrients by a healthy diet, including at least 2 portions of fish every week and lots of colourful fruits and vegetables. For eyes, zinc helps mix with vitamin A decreases the risk of night blindness and play a part in decreasing the risk of advanced AMD.

Essential items for containing Zinc.

  1.  Oysters
  2. Beef
  3. Dungeness crab
  4. Turkey (dark meat)
  5. Seeds
  6. Whole-grain
  7. Eggs
  8. Dairy products

Recommended Dietary Allowance ( RDA) for women, men, children and in pregnancy :

  1. Men: 11 mg
  2. Women:8 mg
  3. During pregnancy: 11 mg and when breast-feeding 12 mg.

All of the above Nutrients, Vitamins and Food will help in having a good and clear vision. If you intend to start a prescribed eye nutrition diet of vitamin for eye, be positive to discuss this with your ophthalmologist. Taking too much of specific vision supplements can create problems, particularly if you are practising prescription medications for health problems. For good eyesight don’t consume lots of alcohol and avoid smoking. Eat lots of vitamins and not junk food.


There’s no replacement for the quality of life with good and clear vision. Joining some nutrients to your daily diet by foods or supplements can boost and protect your vision. Researchers have combined eye-friendly nutrients, such as lutein and vitamin C, vitamin E and zinc, to decrease the chance of any eye diseases.

To know about more healthy diet and needs any guidance realted to eye-nutrition you can easily visit our website Eyemantra. Our expert guides will provide a healthy diet chart for your eyes. If you are looking for other services like cataract surgery, Retina surgery or Ocuploplasty you can simply ring at +91-8851044355. Even you can simply mail us on

Your diet shows how clear is your vision! Do connect with us …

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