Protecting Your Eyes with Nutrition
Our eyes are delicate yet often neglected. Maintaining good vision requires regular check-ups, sun protection, and a nutrient-rich diet. Certain foods provide key vitamins and antioxidants that support long-term eye health.

Top 5 Foods for Better Eyesight
Eye specialists recommend these five nutrient-packed foods to nourish and protect your vision.

1. Carrots (Beta-Carotene & Vitamin A)
Carrots are rich in beta-carotene, which converts into vitamin A to support retina function and night vision.

Best Ways to Eat:
Enjoy them raw, cooked, or juiced. Pair with healthy fats like olive oil for better absorption.

2. Leafy Greens (Spinach, Kale, Swiss Chard)
Loaded with lutein and zeaxanthin, they shield eyes from blue light and oxidative stress, reducing macular degeneration risk.

Best Ways to Eat:
Add to salads, smoothies, or steam lightly to retain nutrients.

3. Sweet Potatoes (Beta-Carotene & Vitamin C)
Like carrots, they promote night vision and support blood vessels in the eyes.

Best Ways to Eat:
Roast, mash, or add to soups for a nutritious boost.

4. Fatty Fish (Salmon, Mackerel, Sardines)
Rich in omega-3s, they reduce inflammation, prevent dry eye syndrome, and support retinal health.

Best Ways to Eat:
Grill, bake, or add canned fish to salads for quick nutrition.

5. Blueberries (Antioxidants & Vitamin C)
These berries improve circulation, reduce oxidative stress, and help prevent macular degeneration.

Best Ways to Eat:
Enjoy fresh or frozen in smoothies, yogurt, or as a snack.

Bonus: Other Eye-Healthy Foods
Eggs: Provide lutein, zeaxanthin, and zinc for retina protection.
Citrus Fruits: High in vitamin C, supporting eye blood vessels.
Tomatoes: Rich in lycopene, protecting against oxidative damage.