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Eight Foods That Are Good For Your Eyes

There are two secrets to a healthy lifestyle and they are not so secret: regular physical exercise and a balanced diet. A good diet isn’t just good for your overall well-being. It also plays an important role in eye health and helps prevent certain eye diseases. If you want to keep your eyes healthy, in addition to wearing contact lenses and putting on look drops regularly, consider including foods rich in vitamins for the eyes, such as vitamin C or vitamin D. To help you out, we’ve rounded up eight must-have eye foods.

Olive Oil

It could not be otherwise: this emblematic ingredient of Proven├žal cuisine is naturally at the top of the list. We already know that olive oil reduces cardiovascular risks, but its role in good eye health is less known. Thanks to its high content of omega-3 and omega-6 acids and vitamin E, olive oil also helps prevent dry eyes and age-related macular degeneration (AMD). Something to win all the way.


No, what your parents kept telling you in your childhood was not just a white lie to make you finish your plate… Carrots are suitable for your eyes. This does not come from a magic power that they would be the only ones to possess, but from a high content of carotenoids, a family of molecules present in many yellow, orange or red vegetables and including in particular beta-carotene. These pigments are transformed into vitamin A, which is particularly beneficial for the eyes and the retina (hence the names of retinol, retinal and retinoic acid, the three forms of vitamin A).


Salmon is perfect for your eyes thanks to the omega-3 fatty acids it contains. These acids help fight eye diseases such as age-related macular degeneration or retinopathy, making it a complete and very healthy nutrient with undeniable benefits. Omega-3 is found in large quantities in fatty fish such as trout, mackerel, herring, sardines, or anchovies.

The Kiwi

Even more than the citrus fruits with which it shares several properties, the kiwi is a fruit exceptionally rich in vitamin C, with potent antioxidant powers. In addition, the small exotic green fruit has the double benefit of producing collagen in the eyes and keeping the muscles of the eyeball and its blood vessels in good shape. Thus, the kiwi contributes to the good health and freshness of your eyes and prevents the development of eye diseases, such as cataracts and macular degeneration.

Nuts Of All Kinds

Nuts such as almonds, hazelnuts, peanuts, or walnuts provide plenty of vitamins B and E and omega-3 and contain selenium and zinc, antioxidant minerals that protect cells from the eyes. In this way, whether as an aperitif or in a mixed salad, nuts help reduce the risk of cataracts and prevent problems related to the macula, a part in the center of the retina whose role is to allow distinguishing details.


Yes, spinach makes you strong like Popeye. But this is far from being their only quality! Like all other leafy green vegetables, spinach is rich in antioxidants lutein and zeaxanthin, which are also found in the retina and lens. Even better, the large amount of vitamin A they contain also helps to prevent dry eyes and to arm the eyes against the harmful effects of the sun’s UV rays.

Forest Fruits

In addition to being delicious, forest fruits are among the healthiest foods, thanks to the flavonoids that compose them. But what exactly are flavonoids? These are natural pigments that fight against free radicals that lead to the aging of eye cells. So, every time you eat strawberries, raspberries, blueberries, and blackberries, you are helping your retina to regenerate and improve your visual health.


We end this list with another excellent regular in our daily diet, milk. And with its high vitamin A content, we have good reason to. In addition to the benefits we have already mentioned, this vitamin helps strengthen the conjunctiva. This membrane covers the inside of the eyelid and the saw (the white of the eye) and protects against photophobia and light intolerance. 

You have been warned that nothing is better than starting the day with a good bowl of milk in the morning or other dairy products such as yogurt or cheese. As you can see, diet plays a vital role in the proper functioning and health of the eye. The foods we have listed are just a few that contribute to our eyes’ health. To maintain good eyesight, visit your ophthalmologist at least every two years for an eye test and check for any possible problems.

Also Read: Calcium-Rich Foods: Why They Are Good For Your Health 

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