Fantastic Foods & Tips to Keep Your Eyes Healthy

It is often believed that reducing eyesight is an inevitable result of aging or eye strain. Fortunately, a healthy lifestyle can significantly reduce the risk of eye-related problems. In overall, a diet low in fat and rich in fruits, vegetables and whole grains can create benefits to your health. Some foods stand out as particularly helpful for eye health. 

Recommended Foods

According to American Academy of Ophthalmology, here are five foods you should make sure are part of your diet.


Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. They can lower your risk for age-related macular degeneration (AMD) and cataracts. Alternatives to kale are spinach, romaine lettuce, collards, and broccoli. 


Oily fish having oil in their gut and body tissue can offer high levels of omega-3. A 2010 study from Johns Hopkins found that people who had a diet high in omega-3 fatty acid were much less likely to develop AMD. Therefore, diets rich in omega-3 fatty acid from cold-water fish like salmon, tuna, or sardines will reduce the risk of developing eye disease later in life. Egg can also be a good source of omega-3.


Citrus fruits are rich in vitamin C, an antioxidant that is beneficial to eye health. Scientists have found that your eyes need relatively high levels of vitamin C to function properly, and antioxidants can prevent or at least delay cataracts and AMD. Similar to oranges are lemons, strawberries, red peppers, and tomatoes.

Black-eyed peas

Legumes, nuts, and seeds do not only contain omega-3 fatty acids but are also rich in vitamin E and zinc–an essential trace mineral that is found in high concentration in the eyes. These elements help protect your eyes from the damaging effects of light. Nutritious legumes, nuts, and seeds include black-eyed peas, kidney beans, peanuts and chia seed.


Carrots are rich in both Vitamin A and beta carotene. Those nutrients help with vision as they are components of a protein called rhodopsin which helps the retina to absorb light. Sweet potatoes are also one of the beneficial orange-colored fruits and vegetables. 


Another good news, the same diet that helps your eyes is probably also good for your heart.


How about people who do not like the mentioned foods or are allergic to some? Then, taking vitamins and omega-3 supplements will be an option to consider and keep it in mind that the recommended dosage and intake for adults and children will be different. Eversea™ omega-3 fruit drops are made to not only meet the kids’ dietary guidelines but also be appealing to their taste as well as safe for their consumption.


Tips & Strategies

Other than eating habits, daily activities can significantly affect your eyes’ conditions. Here are some useful tips to keep your peepers healthy.

  1. Look Away From the Computer Screen. Protecting eyes from tech device-related eye strain by resting your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.
  2. Wearing Sunglasses Outside. The right pair of shades will help protect your eyes from the sun’s ultraviolet (UV) rays. Too much UV exposure boosts your chances of cataracts and macular degeneration. Choose a pair that blocks 99% to 100% of UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare while you drive.
  3. Drink Water. It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
  4. Quit Smoking. Smoking makes you more likely to get cataracts, damages your optic nerve, and brings about macular degeneration as well as many other medical problems.


Other Notes

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist. However, even without any sign, getting regular eye checks is beneficial and particularly necessary if there is a family history of eye disease. Furthermore, diabetes-related retinopathy is a leading cause of blindness in adults. Therefore, diabetic patients should be cautious, carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.



American Academy of Ophthalmology. (2012, May 03). Four Fantastic Foods to Keep Your Eyes Healthy. Retrieved from

Medical News Today. (n.d). Top 10 foods for healthy eyes. Retrieved from

WebMD. (n.d). How to Keep Your Eyes Healthy. Retrieved from


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