Food for healthy eyes : Eat Fruits and Vegetables for good eyes

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We have all been hearing that eating more fruits and vegetables is helpful for the overall health of eyes as also works as a preventive measure against eye diseases, but most of us don’t even know exactly which fruit and vegetable to eat and what will we get from them. Here, to make things easier for you, I am giving below a list of fruits and vegetables for good eyes :

Lutein & Zeaxanthin

What it does: Blocks blue light from reaching underlying structures in the retina, thereby reducing the risk of light-induced oxidative damage.

We get it from Eggs, spinach, turnip greens, collard greens, lettuce, broccoli, zucchini, corn, peas and Brussels sprouts.

Vitamin C

What it does: Vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye.

We get it from Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.

Vitamin E

What it does: Reduces risk of developing advanced age-related macular degeneration by about 25%

We get it from Vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, wheat germ and whole grains.

Vitamin A (as Beta Carotene)

What it does: vitamin A helps protect the surface of the eye (cornea)

We get it from Carrots, sweet potatoes, squash, eggs and green leafy vegetables.

Essential Fatty Acids

What it does: Supports vision development and eye health recovery, improve dry eye syndrome and lower the risk of age-related macular degeneration.

We get it from Salmon, sardines, flax seeds, soybeans and walnuts.


What it does: It plays a vital role in bringing vitamin A from liver to retina to produce melanin, a protective pigment in the eyes.

We get it from Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.


Now that you know about the Fruits and Vegetables for good eyes, just put in a little extra effort by adding as many fruits and vegetables as you can in your everyday food to leave the people thinking what’s the secret of those twinkling eyes.


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