Best Foods- Maintaining Eye Health

A well-balanced, nourishing diet is essential to keep our eyes healthy. Such foods can reduce the risk of degenerative eye diseases and serious eye conditions. Though foods rich in vitamins, nutrients, and minerals are useful for people with healthy eyes, visually impaired people can also prevent further deterioration. 

Some of the eye conditions like glaucoma, dry eyes, poor night vision, and age-related macular degeneration can be prevented effectively with the help of a healthy diet that has antioxidants. Antioxidants remove oxidants that can harm our health.

Vitamins like A, C, and E, nutrients like beta-carotene and zeaxanthin, minerals like zinc, and omega-3 fatty acids are some of the powerful antioxidants. A balanced and healthy diet has a variety of proteins, fruits, and vegetables. With this, it is better to avoid unhealthy, junk foods that have saturated fats or high sugar. 

As an NGO for visually impaired and blind people, we have come across many ophthalmologists, dieticians, and nutritionists. Based on their tips and suggestions, here we give a list of highly useful foods to maintain good eye health. 


They are a great food for healthy eyes. The yolks have vitamin A, zeaxanthin and Zinc that are essential for eye health. Zinc contributes to improving retina health and zeaxanthin reduces the chance of age-related macular degeneration. Zinc also helps in improving night vision. Eggs can work for breakfast, lunch, and even dinner. 

Also Read- Top Tips to Protect Your Eyes From Increasing Pollution 


Just like other nuts and seeds, almonds are good for eye health. Almonds contain vitamin E that protects our eyes and other tissues against any unstable molecules. Regular amounts of vitamin E can prevent degenerative eye diseases. One serving of almonds is about 23 pieces and it contains 11 IU vitamin E, which is exactly the half amount of daily requirement of 22 IU. 


Fish, specifically salmon, have omega-3 fatty acids that are considered as necessary fats. Omega-3 fatty acids can contribute to visual development and help prevent the condition known as dry eyes. Wild-caught salmon is better than farm-raised salmon because it has  more omega-3 acids than the farm-raised ones. 

Dairy Products

Milk and yogurt are good for the health of the eyes. They have vitamin A and zinc. Vitamin A protects the cornea of eyes and zinc helps bring that vitamin to the eyes. Zinc is present throughout the eye, especially near the retina and choroid. Zinc plays a vital role in improving night vision and prevention of early cataracts. 

Apart from these foods, carrots and oranges are also beneficial for the eyes. We can include them in our regular lunch or dinner. 

In a Nutshell

A healthy diet benefits every organ of our body including eyes. We need to take a diet high in antioxidants, vitamins, and minerals to avoid any serious eye conditions. Visually impaired people should consult dieticians to get a healthy diet to prevent further deterioration to their eyesight. 

eNetra Foundation is a reputed non-profit organization in India for blind and visually impaired people. Our dedicated and enthusiastic volunteers assist blind people to live dignified lives independently. 

We need your help in accomplishing our mission of combining manual effort and technology for ensuring a wholesome life for blind and visually impaired people. Send us an email at to know more about our mission and activities.  

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