Food for your eyes

Diet plays an important part of the health. Whether it be disease prevention or the optimal performance of organs, diet plays a pivotal role in each case, and eyes are no exception.

Whereas there are other factors at play like aging and genetics that are beyond our control, but diet is an crucial tool that can still help people maintain health of their eyes.

When eyes are given the right nutrition (and that’s not just carrots) you can protect yourself against many eye diseases, and not just vision issues. However, once the issue is diagnosed, diet cannot treat the condition on its own.

It is better that you seek the help and guidance from your Eye specialist in Lahore. Alongside the treatment, good diet can help with improvement of the condition in certain cases. Adding these also improve health otherwise, and a strong body is also able to fight diseases, and reel back from ailments better as well.


Nuts and seeds are good for the eyes, but almonds are especially effective. They are excellent source of vitamin E, which is required by the body to keep the tissue healthy. It is also helpful for protecting against macular degeneration.

In macular degeneration, macua, a region in the retina, is severely affected. It then leads to loss of central vision. Overtime, it can get worse, leading to blindness as well in the worst case. Good news is, regular consumption of almonds can protect against it.


Beef steaks are not just tasty, but also are beneficial for your eyes. This is because beef is rich in zinc.

Zinc is effective for maintaining the health of retina, and thus guards against macular degeneration. Another advantage of zinc is that it protects against the light-induced damage to the eyes. Zinc also protects against age related vision issues as well and is required for good night vision.

Whereas other sources of meat like chicken and lamb meat also have zinc, but beef has it in abundance.


The best-known food for eyes, and rightfully so, are carrots.

This vegetable is an excellent source of beta-carotene and vitamin A.

Component of the eyes, retina, requires vitamin A to convert light into images as we see them. Getting plenty of vitamin A through dietary sources not only helps with good vision, but vitamin A is required by your cornea as well.

Vitamin A is also required to keep your eyes moist. Therefore, carrots are excellent for protecting against dry eyes.

Citrus Fruits

These are rich sources of antioxidants. Not only do antioxidants fight damage done by free radicals, but also aid in fighting against age-related damage to the eyes. Citrus fruits include lemons, oranges and grapefruit.


Milk and milk-based products are good sources of vitamin A, and zinc, both of which offer immense benefit to the eyes.


Compounds lutein and zeaxanthin are great for reducing the chances of damage to the eyes that occurs on account of age. Eggs are excellent sources of these compounds, and also contain other useful nutrients like vitamin A, C, E and zinc, thereby, making eggs an excellent food for the eyes.

Green leafy vegetables

Vegetables like kale, spinach are good sources of antioxidants, including lutein and zeaxanthin. These are especially useful for protecting against cataracts.

People who are diabetic should incorporate green leafy vegetables to not just regulate their blood sugar levels, but as uncontrolled diabetes increases the risk of cataracts, green vegetables are especially useful for the diabetics.


Omega-3 fatty acids are excellent for treating dry eyes. In this condition, eyes either produce insufficient tears or the quality of tears is compromised. It then leads to red eyes, discomfort, fatigue of the eyes, blurring vision and a feeling of there being a grit in the eyes.

Fish that are good sources of omega-3 fatty acids include tuna, salmon, herring etc.


Dry eyes also occur when there is lack of sufficient water in the body. Thus, be sure to drink plenty of water to protect your body against dehydration.

Alongside good diet, it is imperative that people take good care of their eyes. Follow good hygiene and consult an Eye specialist in Islamabad in the face of any disease immediately, rather than waiting for it to get worse.

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