Foods That Nourish Your Eyes

Eyes are our windows to the world. They need special care and essential nutrients in the diet to help maintain the vision and protect the eyes against various conditions and age-related decline.

So, your parents were right when they exhorted you to eat your greens, carrots and peas. A diet rich in vegetables and fruits is helpful in keeping eyes healthy as they contain essential nutrients to maintain our eye health.

Essential Nutrients for Eye Health

Vitamins

Important vitamins associated with ocular functions are vitamin A, vitamin B1 (thiamine), vitamin C, and vitamin E. These antioxidants play a crucial role in eye health.

Vitamin A

It is an important vitamin for good night vision and maintaining the health of the cornea (the clear front surface of the eye.

Preformed Vitamin A (animal sources): Milk and dairy products, egg yolk, fish liver oil.

Pro‑vitamin A (carotenoids, plant sources):

- Green leafy vegetables like spinach, amaranth

- Yellow vegetables like pumpkins, carrots, sweet potatoes,

- Yellow non‑citrus fruits like mangoes, apricots, papaya

Vitamin A deficiency mainly affects the retina, conjunctiva and cornea leading to functional changes, which can lead to night blindness and structural changes, which can cause changes in retina.

Vitamin B1 (Thiamine)

Vitamin B1 is a water-soluble vitamin of the B complex family.

Sources: Dried peas, beans and dried yeast etc.

It helps enzymes to convert food into energy. It protects the optic nerve.

Intracellular accumulation of thiamine may lead to anemia, retinal abnormalities, visual disturbance, optic nerve atrophy and retinal dystrophy, according to a study.

Vitamin C (ascorbate)

A powerful antioxidant that protects your eyes from damage by free radicals. It’s crucial for the production of collagen, a protein that provides structure to the cornea and blood vessels in the eyes. It also protects the eye lens and retina against damage from ultraviolet light and also helps prevent the development of cataracts.

Sources: Citrus fruits and other fruits like cherries, kiwi, mango, papaya, strawberries and vegetables like cabbage, broccoli, cauliflower, tomatoes, etc.

Vitamin E

This is a fat-soluble vitamin having strong antioxidant properties.

Natural sources: Asparagus, egg, milk, almonds, nuts, avocados, sunflower seeds, green leafy vegetables and whole grains etc.

It reduces the risk of sunlight‑induced cataracts, preventing damage to the retina from light exposure, and lowering the chance of light‑related cancers.

Minerals

The common nutritionally essential mineral elements required for healthy eyes are manganese, selenium and zinc.

Manganese
Dietary sources of manganese are oatmeal, cereal, brown rice, pineapple, almonds, peanuts and spinach etc.

Selenium
This is a trace element required in very small amounts. The richest sources of selenium are seafood, meat, grains, salmon and brown rice etc.

Omega-3 Fatty Acids
Dietary sources of omega-3 fatty acids: flax seeds, walnuts, and mustard oil and fish, like salmon, oysters, tuna and crab.

You must aim for a colorful plate every day, which should have leafy greens like spinach and kale, bright orange and yellow vegetables like carrots and pumpkins, berries, citrus fruits, nuts, seeds, and fatty fish a few times a week. The variety will ensure your eyes get all the required nutrients to stay healthy.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.