Skip to content

5 essential foods for your eyes

Table of Contents


Carrots are rich in vitamin A and are a representative food that is good for eye health. Vitamin A is essential for vision through a series of actions in the rod cells of the retina, and helps to recognize objects well in the dark by synthesizing a substance called rhodopsin. Vitamin A also protects the eyes from dry eye syndrome and infectious diseases.

Therefore, it is an essential nutrient for maintaining eye health. A deficiency in vitamin A can lead to vision loss as well as night blindness. Therefore, it is recommended to eat carrots rich in vitamin A for eye health.


Berries such as blueberries, bilberries, raspberries, aronia and strawberries are all very rich in vitamin C. Berries contain not only vitamin C, but also anthocyanins, another antioxidant component. Anthocyanin relieves stiff and sensitive eyes and is good for those who get tired easily. It also removes cholesterol, promotes blood flow around the eyes and prevents night blindness.


Spinach is a food rich in lutein. Lutein removes free radicals generated by UV rays and protects normal cells of the eye to maintain vision. In particular, lutein cannot be synthesized in the body after the age of 25. This is why it is important to regularly eat green-yellow vegetables such as spinach and broccoli.


Fish, especially fish such as mackerel, herring, sardines, salmon and tuna, are high in omega-3 fatty acids. Omega-3 fatty acids are mainly distributed in the retina and are responsible for maintaining normal eye function. It is also an essential nutrient for the formation and development of vision in fetuses and children.

Fish is rich in zinc as well as omega-3 fatty acids. Zinc supports the normal development of eye tissues and protects eye health while preventing autoimmune or excessive immune responses that damage eye tissues. This is why frequent consumption of fish is recommended.


Egg yolk is rich in nutrients such as lutein, zeaxanthin, vitamin A, and zinc. Among them, lutein and zeaxanthin, which are yellow carotenoids, are mainly distributed in the macula, the central part of the retina. They are responsible for reducing eye fatigue by appropriately regulating light entering the eye and protecting the eyes from damage caused by UV rays.

As people age, the density of lutein and zeaxanthin distributed in the macula decreases, and the probability of developing eye diseases such as macular degeneration and cataract increases. Therefore, it is recommended to eat enough eggs rich in lutein and zeaxanthin to prevent eye disease.

2 thoughts on “5 essential foods for your eyes”

  1. Eye health is one of those attributes that can be impacted by diet. Carrots are a no-brainer when it comes to this, but not many people would consider eggs, for example, to be good for the eyes. Good information here!

Leave a comment