Natural Foods For an Healthy Sight


Foods that are good for the Eye

Hello, e-family. How was the weekend? Hope you have been eating healthily?

Today, we are looking at foods that are good for an healthy sight. A healthy diet is key to protecting your vision. Dr Mercola says, “More than 70 percent of survey respondents from a National Eye Health Education Program (NEHEP) survey revealed that the loss of their eyesight would have the greatest impact on their day-to-day activities. Despite their prevalence and significant impact on quality of life, few are taking the necessary steps to prevent eye diseases and protect vision health at all life stages… namely, by eating a healthy diet.”

The eye is a very important part of our body and there are foods that boost your sight and help protect against sight-threatening diseases. Remember that eating healthy is good for your whole body, however, let look at foods that are good for your eye.

What are the foods?


Carrots contain Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly, promotes healthy sight and protects vision.

LEAFY GREENS such as broccoli, green beans, spinach, green peas

They are packed with lutein and zeaxanthin—nutrients that lower the risk of developing macular degeneration and cataracts therefore maintain an healthy sight.


Eggs are also good sources of both lutein and zeaxanthin along with healthy fat and protein. “The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk” says Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles.

Whole Grains

Try brown rice, whole oats and whole-wheat breads and pasta, they help reduce your risk for age-related macular degeneration. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.


Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. They are also rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome, says Jimmy Lee, MD, director of refractive surgery at Montefiore Medical Center, in New York City.


Eating salmon once a week can help sure wet and dry AMD symptoms. The fatty acids present in salmon has a promising record for treating blindness, AMD, low vision, and diabetic eye diseases.


These fruits have high levels of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts. Examples are oranges, grapefruits, lemons and berries.


Legumes such as Kidney beans, peas and lentils are good sources of bioflavonoids and zinc and can help protect the retina and lower the risk for developing macular degeneration and cataracts.

Please note that “Healthy sight (or vision) is just as much a result of what you don’t eat as what you do. For starters, high insulin levels from excess carbohydrates can disturb the delicate choreography that normally coordinates eyeball lengthening and lens growth. And if the eyeball grows too long, the lens can no longer flatten itself enough to focus a sharp image on the retina. This theory is also consistent with observations that you’re more likely to develop myopia if you are overweight or have adult-onset diabetes, both of which involve elevated insulin levels. You’ll want to avoid sugars, especially fructose, as much as possible.” – Dr Mercola

That will be all for now. Take good care of yourself. Eat healthily


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