What Foods Should I Eat To Have Healthy Eyes


Just as your body responds to a healthy diet, your eyes will also benefit from good nutrition. Learn more about the foods and nutrients you need to keep your eyes bright and healthy.

Healthy Eyes with Vitamin A

This nutrient helps maintain healthy eyes avoiding night blindness. Just half a carrot a day to provide you with the recommended daily amount of vitamin A. Other foods rich in vitamin A are cod liver oil, sweet potatoes, liver and pumpkin.

Healthy Eyes with Vitamin C

This water-soluble vitamin is the component of most body tissues and is essential for the eyes. As a powerful antioxidant, it also neutralizes harmful free radicals and protects cells, helping to prevent some diseases of the eyes. Papayas, oranges, grape juice, strawberries, peppers (red), tomatoes and cauliflower are rich in this precious vitamin.

Healthy Eyes with Vitamin E

Like vitamin C, this soluble vitamin is a powerful antioxidant that protects eye health against diseases such as cataracts and age-related ocular degeneration. Almonds, safflower and corn oil, mango, hazelnuts, turnip branch, pistachios and peanuts are rich in vitamin E.

Healthy Eyes with Carotenoids Carotenoids

Carotenoids are the natural pigments of plants, which produce the vibrant colors found in fruits and vegetables. Lutein and zeaxanthin are just two of the many varieties, which protect the eyes against deterioration and disease. Lutein is found in foods such as spinach, broccoli, peas, and many yellow and orange fruits and vegetables, while zeaxanthin is found in orange pepper, corn and some leafy vegetables such as cabbage with leaves And Galician cabbage.


An essential mineral found in virtually every cell in the body, zinc keeps the body healthy, especially the eyes. You can find this mineral in a variety of foods such as red meat, chicken, oysters, cooked beans, yogurt, milk, cereals and dry mixes.

10 Eye Tips To Take Care Of Your Eyesight

If you have bought a book and do not want your eyesight to suffer, follow these 10 recommendations. You will see how reading will be much more comfortable and enjoyable:

  1. The minimum distance to keep the book is that between the elbow and the knuckles, with the fist closed (about 40 cm).
  2. Keep your back straight and your feet well supported on the floor to avoid visual stress.
  3. Do not follow the reading with the head, but with the eyes. Doing it with your head can be a sign of a visual problem.
  4. Avoid also following the text with your finger.
  5. You can use a stand or stand to support the book (20-degree tilt), so it will be easier to keep your back straight.
  6. Follow the 20/20/20 rule: After 20 minutes of reading, it is convenient to direct your eyes to distant objects (20 feet = 6 meters) for 20 seconds.
  7. Take regular breaks, your eye muscles will thank you.
  8. The room should have a good ambient light so that the peripheral vision is activated and, in addition, a bulb should illuminate the book, if possible white or yellow lighting.
  9. Avoid reflections or direct light on eyes from fluorescent ceiling.
  10. Do not forget to blink. When the view is set on a task in near vision, the blinking frequency decreases, and it may appear itching or eye itching.

And remember:

  • Reading a book is the main gateway to the world of culture.
  • Reading gives us pleasure and can transport us to other worlds.
  • Reading increases your imagination.

Bonus tips to take care of your vision