Healthy Food for Eyes in India

Nowadays especially in this pandemic situation, we have a life-style where our screen-time has increased a lot, so the responsibility to take care of our eyes besides our overall health is very necessary now. Needless to say, with the increment of your age glaucoma, cataract, and diabetic retinopathy are the common vision problem. Many people think they don’t need to take extra care of their eyes as the eye problem is an irresistible sign of aging, but here we want you to aware that you can defend against these common eye problems. You just have to consume healthy food for the eyes. Here, we have discussed a list of healthy food for eyes in India.

But first, we need to understand what a healthy food contains.

Healthy food for healthy eyes contains lots of nutrients and vitamins that affects your health positively.

Healthy food contains these elements:

Vitamin A

Vitamin A commonly called retinol as it is a fat-solving protein essential for a healthy lifestyle. It is very beneficial for complex organs like the eye, as it improves visibility, and deficiency of vitamin A can lead to night blindness. Vitamin A is an ancestor element of rhodopsin, photopigment of rod cell within the retina. Retina observes the low light and converts it into the neural signal so consuming vitamin A enhances your night visibility. It’s also an important element in the cornea, the outer area of the eye.

Vitamin C

Vitamin C is one of the most important anti-oxidant which protects against severe eye problems like glaucoma, cataracts, macular degeneration, and more.

Vitamin C protects against the free radicals present in the body that’s how it prevents cataracts. Once a cataract starts to grow it is very hard to recover but Vitamin C defends the cataract at the initial point. So, it is very important to eat healthy food for eyes which contain this vitamin.


Zinc is an essential ‘trace element’, that borrows many tasks for healthy eyes. It improves the visibility of the retina indirectly as with the help of zinc vitamin A travels from the liver to the retina. It presents in vascular tissue, cell membrane, and in the protein structures. After reaching the retina with the help of zinc produce melanin which protects the eye from UV rays. Doctors say a daily supplement of zinc in a measured way can lower the risk of macular degeneration.

Vitamin E

Eye problems are believed to be connected with Oxidative stress. It is an imbalance between the antioxidants and free radicals. Vitamin E is another anti-oxidant that combat free radicals, and less the chances of contracts and macular degeneration. Vitamin E also helps in reducing wrinkles and tables of vitamin E applied to massage underneath the eye for minimizing dark-circle.

Fatty acids

Essential fatty acids are should be included in your diet chart of healthy food for healthy eyes, as it is the building block of the body. If you consume fatty acid in a subtle-manner it can be so beneficial for you. As consistent use of screen causes dryness of eye it protects your eye from dryness. Omega-3-fatty acid reduces the chances of macular degeneration and cataracts. Fatty acids also help in the drainage system of the eye as it drains intraocular fluid from the eye.


It is a considerable carotenoid that decreases dryness of the eye, macular degeneration, and prevents the harmful radiation of sunlight. It has a protective nature against high energy-light. It protects your eyes from the high energy blue light and all bright electric light.


Lutein also a carotenoid that is available in form of pigment in the living tissues. It is a yellow pigment that protects the eye from high energy. It is very important to diseases like eye blindness, eye infections, dry eyes, macular degeneration, glaucoma, etc.

These are some foods contain we have mentioned below that contain the essential mineral nutrients for healthy eyes.

So, here is the list of healthy food for eyes in India

  1. Carrots, Sweet Potato and Papaya

These foods have vitamin A, vitamin C, Beta carotene that all of having key roles to play in eye health. These colorful foods should be added to your food list.

  1. Fish and Eggs

Fish contain fatty acids particularly Salmon contain Omega-3-fatty acids that enhance your visibility and very healthy for your eyes and Egg is also a very essential food for eye health. The egg has protein content and other nutrients as, zeaxanthin, lutein, vitamin A and zinc. All these nutrients have so much crucial role to play for eye health.

  1. Spinach and other leafy vegetables

                  Fresh leafy vegetables have their benefits in every aspect of your body. Specially  Spinach plays a drastic role in the formation of melanin as it contains zinc, vitamin A, vitamin C, etc.

  1. Citrus fruits

Citric fruits like orange are rich in vitamin C, vitamin E that defiantly goanna decreases the chances of macular degeneration, cataracts, etc.

  1.  Nuts and Seeds

Nuts and seeds are generally very healthy for eye health, as they contain omega-3-fatty acids, and vitamins like Vitamin C, vitamin E. You can consume nuts like almonds, peanuts, walnuts, and cashews, etc.

So, we have successfully discussed some foods to eat for healthy eyes.

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