Top 135 Eye Health Foods to Eat from Today
Eating healthy food is important for overall good health. But what about your eyes? According to CDC, there are 4 common eye conditions, 1. Age-related macular degeneration, 2. Cataracts, 3. Diabetic retinopathy, and 4. Glaucoma affects people aged 40 and over. These diseases are the important causes of vision loss among People 40 years and above. Find out how to keep your eyes healthy by eating from this list of top 135 eye Health Foods to Eat.
According to Statista, the Projected number of people with a vision problem, there will be 38,477,608 People affected by Cataracts & 10,938,504 People affected by diabetic retinopathy in the year 2032 in the United States of America.
Which foods are good for eyesight?
Recommended Lutein intake per day
Many studies linked Lutein and zeaxanthin to eye health. Even though RDA is not given for these nutrients, experts recommend 10g of Lutein and 2g of zeaxanthin intake per day.
Have a cup of Turnip Greens or Collard Greens, Half a cup of spinach or kale will fulfill your daily requirement of Lutein and zeaxanthin. Studies recommend aged people may supplement these nutrients.
Top 10 Super easy tips to prevent your eyes
- If you are working on a computer/laptop, Follow the 20-20-20 rule, which states that you should take a 20-second break in every 20 minutes of your screen time to look 20 feet away in front of you. Try to reduce screen time (Computer, laptop, notepad & Mobile).
- When you are playing sports, wear your protective eyewear. If your Work requires protective eyewear, please wear one.
- If you are going outside, wear sunglasses, which block out UV-A and UV-B radiation.
- If you are wearing contact lenses, wash your hands before inserting or removing your contact lenses.
- Sleep at least 7 to 8 hours a day, your eyes need rest.
- Eat a healthy diet to protect your eyes ( No need to worry about this, this list will do that part)
- Drink more water, Most people get eye dryness due to more screen time, water keeps your eyes lubricated and flush out the toxins in the eyes.
- Doing Exercise increases blood flow to the eyes, Your eyes will stay clear and healthy.
- Please have your blood sugar, blood pressure and blood cholesterol monitored and controlled, vision loss caused by diabetes is a preventable one.
- Quit smoking – because smoking is linked to cataracts, age-related macular degeneration, and optic nerve damage.
Top 135 Eye Health Foods to Eat from Today
This is a common list of foods to eat for your Eye health, recommended by the experts. If you are allergic to any of the listed foods please do not eat them. If you are with any chronic conditions, please check this list with your physician before starting to eat.
Best Vegetables for Eye Health
- Bell Peppers (Prefer Red, Orange, or Yellow, and Eat Raw)
- Bok Choy
- Carrots (Rabbits never wear glasses why do you know?)
- Kale
- Spinach
- Collard Greens
- Sweet Potatoes
- Broccoli
- Cauliflower
- Brussels Sprouts
- Pumpkins
- Fenugreek
- Garlic
- Turnip Greens
- Romaine Lettuce
- Corn
- Asparagus
- Arugula
- Beetroot
- Celery
- Radishes
- Water Cress
- Zucchini
- Swiss chard
- Mustard Greens
- Summer Squash
- Winter Squash
- Mushrooms (Reishi, Lion’s Mane)
- Seaweed
Best Fruits for Eye Vision
- Papaya
- Strawberries
- Raspberries
- Blueberries
- Blackberries
- Bilberries
- Cranberries
- Cantaloupe
- Apricot
- Mango
- Oranges
- Tangerine
- Grapefruit
- Lemons
- Limes
- Tomatoes
- Peaches
- Avocados
- Nectarine
- Kiwi
- Red Grapes
- Purple Grapes
- Guava
- Melons
- Persimmons
- Watermelon
- Pomegranate
- Buddha’s Hand
- Plums
- Indian Gooseberry
Nuts and Seeds for Eyes
- Almonds
- Hazel Nuts
- Cashews
- Pistachios
- Pecans
- Peanuts
- Walnuts
- Sunflower Seeds
- Chia Seeds
- Hemp Seeds
- Flax Seeds
- Pumpkin Seeds
Special Foods to improve Eyesight
- Peanut Butter
- Almond Butter
- Cashew Butter
- Walnut Butter
- Dark Chocolate
- Bee Pollen
- Tofu
Fatty Fish & Shellfish (For Omega-3) for healthy Eyes
- Salmon
- Tuna
- Trout
- Sardines
- Mackerel
- Halibut
- Oysters
- Anchovies
- Herring
- Striped Bass
- Shrimp
- Crab
- Lobster
- Clams
- Mussels
Herbs and Spices for Eyesight
- Turmeric
- Cayenne Pepper
- Paprika
- Holy Basil
- Fennel
Whole Grains for Healthy Eyes
- Wheat Germ
- Barley
- Quinoa
- Oats
- Brown Rice
- Rye
- Wild Rice
- Whole Grain Bread
- Whole Wheat Bread
- Whole Grain Pasta
- Whole wheat couscous
Eye Healthy Oils
- Flax Seed Oil
- Extra virgin Olive Oil
- Canola Oil
- Safflower Oil
- Corn Oil
- Blackcurrant Seed Oil
Lean Meats to improve eyesight
- Lean Cuts of Beef
- Lean Cuts of Pork
- Lean Chicken
- Lean Turkey
Legumes for Clear vision
- Chickpeas
- Kidney Beans
- Lentils
- Black-eyed peas
- Lima Beans
- Soy Beans
- Mung Beans
Dairy and Eggs that promote Eye Health
- Milk
- Yogurt
- Ricotta Cheese
- Eggs
Best Teas for Eye health
- Green Tea
- Black Tea
- Eyebright Tea
- Gingko Tea
- Lemon Grass Tea
Supplements for Eye Health
- Cod Liver
- Krill Oil
