8 foods that are good for your eyes

There are two secrets to a healthy lifestyle, and they are not so secret: exercise regularly and eat a balanced diet. A good diet is beneficial for general well-being; it also plays a fundamental role in our eye health and helps us prevent certain eye diseases.
If you want to enjoy healthy eyes and use contact lenses and artificial tears, make sure to include foods rich in vitamins for sight in your diet. Read on to discover these eight essentials.


Olive oil
It could not be otherwise: the cornerstone of the Mediterranean diet tops this list. We already know that virgin olive oil reduces the risk of cardiovascular problems, but it is also fantastic for the eyes. Thanks to its Omega-3 and Omega-6 acids and vitamin E, olive oil also helps prevent dry eye and age-related macular degeneration. That is a jet = a bargain.


Yes, as they told you, carrots are good for your eyes. But its properties do not come from the carrot being unique but from its high content of carotenoids, also present in orange, yellow or red vegetables, such as beta-carotene. These compounds are then transformed into vitamin A, which is very beneficial for the eye and the retina (also called retinol for a reason): it improves visual acuity and night vision. It helps prevent dry eye syndrome and degeneration macular.


Salmon is perfect for your eyes because of the Omega-3 fatty acids. These acids are so essential that they help us prevent eye problems such as age-related macular degeneration (AMD) or retinopathy, making them healthy and complete food. You can find Omega-3 acids in oily fish, such as trout, mackerel, anchovies, or mussels.


All citrus fruits are high in vitamin C, or ascorbic acid, which has powerful antioxidant properties. In addition, it is responsible for producing collagen in the eyes and keeping the muscles of the eyeball and its blood vessels in shape. Thus, a kiwi helps you enjoy fresh and healthy eyes and prevents the appearance of eye diseases such as cataracts and macular degeneration.

Hazelnuts, peanuts, or walnuts are not only a source of vitamin B, E, and Omega-3 acids but also include selenium and zinc, antioxidant minerals that protect eye cells. Thus, whether as an appetizer or as part of a salad, nuts help reduce the risk of cataracts and prevent problems related to the macula, an area in the center of the retina responsible for distinguishing details.

Spinach and all green leafy vegetables, such as kale, chard, or celery, provide lutein and zeaxanthin, antioxidants that are also part of the retina and lens. In addition, spinach is rich in vitamin A, thus helping to prevent dry eyes and strengthening the eyes against the sun’s rays.

Fruits of the forest
In addition to being delicious, the fruits of the forest are exceptionally healthy foods since they contain flavonoids. And what are flavonoids? Some natural pigments fight free radicals, molecules that cause the aging of eye cells. Thus, every time you eat blueberries, raspberries, blackberries, or strawberries, you will be helping to repair the retina and strengthen your visual health.

We close the list with another basic of our day-to-day, milk, it is for a good reason since it is rich in vitamin A. In addition to all the benefits already mentioned, this vitamin helps strengthen the conjunctiva. The membrane covers the inside of the eyelid and the eyeball and fights photophobia or intolerance to light. So now you know there is nothing like starting the day with a good glass of milk.
As you can see, eating with the eyes is just as important as eating for the eyes. These are just some good foods for your eyes, but if you want to enjoy good visual health, remember to go to your optician or ophthalmologist at least every two years to graduate your eyesight and get a complete check-up and detect possible diseases.