Our health is important from head to toe and our lifestyle has a big impact on it. We should learn how to be healthy through the food we eat every day, how much water we drink or how much sport we make. A very important, though small, part of our body is represented by our eyes. It is vital to be able to see around you, so eyes play an important role in our lives. But do you have a proper lifestyle in order to keep your eyes healthy?

What are the best foods for a good sight?

To keep your eyes healthy, you have to eat more vegetables, fruits and also nuts and seeds. The most important vitamins for your eyes are usually vitamin A, C, Zinc, lutein and Omega-3.


They are best known for helping your eyes, along with the other orange-colored fruits and vegetables. They protect eye health and vision, and the Beta-carotene helps the retina to function smoothly.

Citrus and berries

Both are full of vitamin C, which is the top antioxidant. It has been proved that vitamin C reduces the risk of developing cataracts. So, the best sources of vitamin C are grapefruits, oranges, strawberries and blueberries.

Fatty fish

A great source of good fats and vitamins. You should eat tuna, salmon, mackerel, sardines and anchovies, rich in DHA which is a fatty acid found in your retina. If you don’t eat fish or seafood, you can get a supply of Omega-3 by using fish oil supplements.


The yolk from the egg is full of lutein and zeaxanthin and also a prime source of zinc, which helps reducing your macular degeneration risk. So, couple of eggs weekly will really help the health of your eyes.

Nuts and seeds

Walnuts, almonds, pistachios are rich in Omega-3 fatty acids and also Vitamin E, which provide a better health for your eyes. Another Omega-3 source is given by sesame seeds, flax seeds, hemp seeds and chia seeds.

Leafy greens

Full of lutein and zeaxanthin, spinach, kale, broccoli, peas, avocado and collard greens, can stop the development of macular degeneration and cataract. Eat green vegetables and stay away from any eye problems.

Vitamin A deficiency

Vitamin A deficiency is common among the poor countries. It was estimated that around 200,000 malnourished children worldwide become blind each year due to vitamin A deficiency. The first signs of vitamin A deficiency is night blindness. corneal ulcers and damage of the retina. In Ancient Egypt, people discovered they could treat night blindness by eating liver, which was found to be a great source of vitamin A.

Vitamin A comes from animal food sources and it is not water soluble, so it is not excreted from the body, it is store in body fat. So, on the opposite side, if ingested in excess amounts, can become toxic.

So, you have to take care of your eyes through what you eat. It is essential to have a balanced menu which has to provide us our daily amount of vitamins and minerals. If you don’t supply your body with the necessary vitamins, you should ask your doctor for supplements.

Your doctor should be your first resource of information about your health. Always ask him before beginning to take any dietary supplement. As we get older, the eyes become more susceptible to damage caused by unhealthy lifestyle, so you should start a healthy lifestyle and be careful with the health of your eyes.