Food for Eye health

by David Jenyns

Food for Eye health

Vision is one of our precious senses. We must protect our eyes from harsh sun by wearing sunglasses/hat outdoors. By maintaining a healthy lifestyle and good eating habits we can protect them from within. There exists a strong correlation between good nutrition and prevention of eye diseases such as cataracts and age-related macular degeneration (AMD). A diet rich in vitamin A (beta carotene) antioxidants – lutein and zeaxanthin, vitamin C, vitamin E and zinc can prevent these diseases. However, a good diet alone does not lead to good eye health, and it is subject to overall well being and a good lifestyle. It has been established that people who smoke or drink need more vitamin A because alcohol depletes the existing vitamin A in body and tobacco interferes with its absorption. Therefore it is beneficial to avoid smoking, eat a diet rich in vitamin A and manage stress for maintaining good eyesight.

Food items essential for maintaining good eye health:

Fruits and Vegetables: Oranges, Strawberries, Grapefruit, Papaya, Green Peppers, Tomatoes, Spinach, Broccoli, Peaches, Carrots. Fruits and vegetables are good sources of vitamin C and therefore are important for health of your eyes.
Dark-leafy vegetables and Yellow fruits: Dark-leafy vegetables are good source of Beta-carotene. These are also source of lutein and zeaxanthin. Orange and yellow colored fruits and vegetables are also rich in Beta-Carotene.
Almonds, Sunflower seeds, Eggs, Peanuts: Vitamin E can be obtained through almonds, peanuts, eggs and sunflower seeds. Vitamin E is essential for the health of retina and blood vessels.
Garlic and Turmeric: Antioxidants in garlic are useful in preventing cataracts, as suggest preliminary studies. Turmeric contains Curcumin antioxidant which has been found to prevent cataracts in rats.


In addition to fresh fruits, vegetables and nuts, few medicinal plants are known to be beneficial for eye health:

Ginkgo (Ginkgo biloba): It is known to improve flow of blood to retina and protect nerve cells. It is also an antioxidant. According to preliminary research, Ginkgo extract improves sight of glaucoma patients.
Cannabis (Cannabis saliva): It carries cannabinoids which lower pressure in eyes of glaucoma patients. However, studies have shown some side effects on consumption of Cannabis.
Eyebright (Euphrasia officials): It has been used to cure eyes for centuries. This herb is used in preparing teas, eyedrops and tinctures.
Green tea ( Camellia sinensis): It contains antioxidants which protect body from free-radicals that are responsible for many health conditions including cataract, glaucoma and macular degeneration.



The author is an MBA from a leading business school and has keen interest in health and wellness. Get more info on natural remedies at

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