Good and the Worst Food for Eyes

Summertime brings a lot; slow but long warm days. You have more time to do what you have always been postponing or what matters, like spending more time outdoors with your friends and family and doing various fun outdoor activities. As much fun it is to spend time under the sun’s rays, it is as harmful to your eyes and skin. Your eyes can take a major hit from the ultraviolet rays.

It is important to encourage people to take control of their eye health holistically. Adding small things to the daily routine can ensure better health of the eyes for the long-term. 

Food is fuel to our bodies, and it can be a great starting point for the eyecare routine. Therefore, in the spirit of taking care of the health of your pupils, irises, retinas, optic nerves, and more, it is recommended that you stock these eye-friendly foods in your fridge and pantry. These food items will help you keep your eyesight intact for years to come. Also, always wear sunglasses when you go under the sun.

Best Food Items for the Eyes


Baked fish

Fish has a high amount of omega-3 fatty acids. These acids are healthful for your body tissues and gut. Studies have proven that fish oil can improve dry eye symptoms, which makes it better for those who spend a lot of time in front of screens.





Beef contains a high amount of zinc it which is excellent for long-term eye health. Moreover, zinc can slow down age-related eye problems like macular degeneration and loss of eyesight.


Nuts mix on wooden background, healthy food

Nuts are also rich in omega-3 fatty acids, but they also have a high amount of vitamin E, which can protect your eye against age-related problems.



Citrus Fruits

Citrus fruits

Citrus fruits like oranges and strawberries are rich in vitamin C. Like Vitamin E; vitamin C has antioxidant qualities that help to fight age-related eye issues. Vitamin C also slows down the aging process in the rest of the body.

  • Sweet Potatoes and Carrots

Both of these food items have a high amount of vitamin A and carotene. Vitamin A plays an important role in eye health and triggers a key protein called rhodopsin, which helps the retina in absorbing light.

Worst Food Items for Eye Health

  • Fried Foods

French fries. Salted snack. Potato chips.

Deep-fried foods can damage your overall health, including the health of your eyes. Fried foods like onion rings, fries, wings, and other similar items are high in saturated fats that can bring a gradual decline in your vision.

Fats are not always unhealthy. There are certain types of fats that are good for your eyes, for example, fatty acids that are high in omega-3 like avocado, salmon, walnuts.

  • Sugary Sauces and Salad Dressings

Sauces and salad dressings bought from the store are usually sugary quite a bit. Sugary foods cause a spike in blood sugar levels, which can be detrimental to long-term eye health. If you adhere to high glycemic diets for a long time, it can lead to macular degeneration.

  • Sweet Drinks

Sweet potatoes and slicesJust like other sugary products, drinks that contain a high amount of artificial natural sweeteners have a bad effect on eye health. Drinking an appropriate amount of water every day is better than drinking sweet drinks.


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