About half the people above the age of 70 have cataracts and a major part of population especially in India suffer from diseases of the eyes.  Various researches, reports and surveys over the years have pointed out on the importance of healthy eyes and several nutrients that can help protect our eyes have been brought into notice. Yep, we are talking about the nutrients that come from food. Food always comes into picture whether we talk about beauty, glow, health or lifestyle. Here we bring to you foods and their nutritional value that are rich in nutrients good for our eyes.  A little change in our eating habits and lifestyle can indeed have great repercussions on our health and body.


  • Carrots


Most of us have a childhood memory where our mom used to tell us how important carrot was for our body and eyes, and we ran away from it.  But guess what, mothers are always right! Carrots are rich in beta carotene which is an antioxidant and helps in reducing the risk of macular degeneration and cataracts.  According to a survey conducted in America recently, more than 13 million people had macular degeneration.

Carrots are always famous in the salad world. They do great in soups too, and are always a great side vegetable with lunch and dinner. You can also try dipping them in salsa or hummus or peanut butter or about anything!  Carrot juice tastes good too!

  • Bell peppers, broccoli and brussels sprouts


Bell peppers, Broccoli and Brussels sprouts provide a great amount of vitamin C and this vitamin C is quite vital for the eyes! It is a key antioxidant shown specifically to protect the eyes.

They are often added to soups and omelettes but can also be steamed or roasted, according to one’s taste. Combing all three is a great idea too!

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  • Ostrich


Ostrich is an extremely healthy and delicious substitute for any meat, be it chicken or turkey or beef or pork or lamb. It can replace any of them in your favorite recipes and provide you with good nutrition. Ostrich is rich in protein, iron and zinc. A very few people know that zinc is indeed one of the main ingredients for maintaining healthy eyes.  It is originally found in the retina of the eye and is helpful in the functioning of enzymes that are responsible for the health of our eyes. People who have macular degeneration, have low levels of zinc in the retina. Eating food rich in this nutrient becomes quite a must for them.

Ostrich can be available in specialty stores, if not, you might also look for it online!

  • Turkey


Turkey is hugely loaded with the B-vitamin niacin and zinc. While we already discussed how zinc can be good for eyes, B-vitamin niacin specifically protects one against cataracts. Also, it is a fantastic lean substitute for the high fat beef and is greatly versatile. You can use your own imagination and creativity to cook an incredible dish. While it can be easily stuffed in a breakfast or snack time sandwich, you can also use lean ground turkey for burgers, chilli and tacos.

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  • Spinach

Spinach is always said to be incredibly wonderful for the eyes. It provides not one or two, but four eye protecting ingredients! It is loaded with Vitamin C, beta carotene and large amounts of lutein and zeaxanthin. Lutein and zeaxanthin are a matched pair of antioxidants that are found in the tissue of macula, and well, are found in quite high concentrations. These nutrients interestingly, act like sunscreen for your eyes since they are capable of absorbing around forty to ninty per cent of blue light intensity. Spinach thus helps in providing better retina protection and prevention from macular degeneration. Spinach is usually used in salads and as a side vegetable with dinner. Suette it in an omelette and it comes with a great taste there as well!

  • Sweet potatoes


These sweet special spuds bring once more, beta carotene! They are rich in beta carotene, as rich can be and make your eyes healthy and along with providing taste for your tongue.  They can be baked and had as fries. Making mashed sweet potatoes also works as a nice choice! They often work well as a side dish along with dinner and are easily available.

  • Wild salmon and sardines

Wild salmon and sardines are rich in omega-3 and many a study have shown that foods rich in omega-3 can work wonders for the eyes. They help in protecting little blood vessels that are buried within our eyes.  They can be among your best sources to take  good care of your eyes!

These foods are mostly readily available, easy to cook and tempting for the tongue too, if cooked well. Try them and give some nutrition to your eyes. Trust you me, your eyes deserve to be pampered more than you think! Try inculcating each of these foods in your meals and you will start to observe the difference gradually. You don’t want to spend all your life with those spectacles now, do you?