What you eat can impact what and how you see. Because researchers have found that healthy food choices are linked to maintaining vibrant, healthy eyes. Our eyes rely on nutrients from the foods we eat to maintain vital eye tissues and functions. That is why nutrition is especially essential to your child’s vision as their eyes grow and develop.^1,2,3

Some food items are found to be good for your child’s eyes health. Studies suggest that foods rich in certain antioxidants, vitamins and minerals help to reduce the risk of some diseases of the eyes such as cataract and age-related macular degeneration (AMD). ¹

Adding foods like carrots, green leafy vegetables, eggs, citrus fruits, berries, meat, almonds, papaya, and fish in their diet help make eyesight better as they are rich in Vitamin A, C and E, minerals like zinc and omega-3 fatty acids . Now let’s learn about them in detail.

Vitamin A

Also known as retinol. We all need to have enough of the antioxidant vitamin A in our diet to maintain the surface of eyes and healthy vision.³ Beta carotene is a precursor to vitamin A. Lutein and zeaxanthin are carotenoids found in the retina, and dietary intake of these compounds has been shown to have antioxidant properties and to improve pigment density in the macula. ^1,4This pigment protects the cells in the macular area by absorbing excess blue and ultraviolet light and neutralizing free radicals.^3,4 Vitamin A is also found to prevent dry eyes.² Following are the food items to be considered to include in diet which are rich in Vitamin A – in vegetables carrots, sweet potatoes, dark green leafy vegetables like spinach, broccoli, corn, peas, red and orange coloured veggies and fruits like bell peppers, tomatoes, papaya, pumpkin, mango, apricot etc. and in animal sources oily fish, liver and egg yolk is found to be rich in vitamin A and lutein and zeaxanthin. Deficiency of vitamin A can lead to night-blindness.^1,2,3

Vitamin C^1,2

Vitamin C is critical to eye health. As an antioxidant, vitamin C helps protect the body from damage caused by dietary and environmental factors. The best source of vitamin C is fresh citrus fruits and vegetables along with fruits such as oranges, kiwi, grapefruit, strawberries, broccoli etc. They will suffice the need of this important vitamin not only for eyes but for the whole body.

Vitamin E^1,2

Vitamin E protects cells in the eyes from free radicals, which break down healthy tissue. Good food sources of Vitamin E include vegetable oils and seeds like sunflower seeds and oil, corn, nuts like almond, avocado, peanuts and sweet potatoes and some animal products like meat and poultry.

Omega-3 fatty acids ¹

These are important for proper visual development and retinal function. Studies suggest that getting enough omega-3 fatty acids in the diet is essential for optimal visual development. Usually, fishes are rich sources and can help reduce inflammation, enhance tear production and support the eye’s oily outer layer. The other dietary sources include flax seeds, walnuts etc.

Zinc^1,2

The last but not the least is Zinc. This mineral helps keep the retina healthy and may protect your eyes from the damaging effects of light. Zinc plays a vital role in bringing vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Impaired vision, poor night vision and cloudy cataracts, have been linked to zinc deficiency. You can rely on beans, legumes, chicken, oysters and other shellfish like crab, shrimp etc., and nuts and seeds to meet your dietary need of Zinc.

Moreover, common Indian foods such as Ragi which is rich in polyphenols aids eye health . Amla berries, rich in vitamin A and C, support improved vision and lower the risk of age-related macular degeneration. Their vitamin C content also helps protect against eye infections like conjunctivitis.

To conclude, while all the above stated foods can contribute to the appearance of brighter and healthier eyes, it's essential to remember that brighter eyes are influenced by various factors, including genetics, sleep, and overall health.^5,6

Considering these factors, it's worth noting that while eating healthy food is the best way to get healthy eyes, if you feel your diet is deficient in these essential nutrients you can fortify it with supplements.

Along with the above discussed nutrients, new habits should also be incorporated into your lives to improve eye health. Hydrate yourself well with sufficient water intake daily. Avoid excessive intake of caffeinated colas and alcohol or stop smoking.

So, embark on a journey of healthy eating today to safeguard your vision and overall well-being for a lifetime!

References

1. AOA.org [Internet]. American Optometric Association, Diet and nutrition; [cited 2023 Nov 7]. Available from: https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y
2. AOA.org [Internet]. American Optometric Association, Tips & prevention; [cited 2023 Nov7]. Available from: https://www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes
3. Clivlandclinic.org [Internet]. Cleavland Clinic, Myopia (nearsightedness); [cited 2023 Nov 7]. Available from: https://my.clevelandclinic.org/health/diseases/8579-myopia-nearsightedness
4. Webmd.com [Internet]. WebMD, Eye-health; [cited 2023 Nov 7]. Available from: https://www.webmd.com/eye-health/lutein-zeaxanthin-vision
5. Chethan S, Dharmesh SM, Malleshi NG. Inhibition of aldose reductase from cataracted eye lenses by finger millet (Eleusine coracana) polyphenols. Bioorganic & medicinal chemistry. 2008 Dec 1;16(23):10085-90.
6. Webmd.com [Internet]. WebMD, Health & diet guide; [cited 2023 Nov7]. Available from: https://www.webmd.com/diet/health-benefits-amla  

FAQs

Q1. What food is good for kids eyesight?
Ans. Some food items are found to be good for your child’s eyes health. Studies suggest that foods rich in certain antioxidants, vitamins and minerals help to reduce the risk of some diseases of the eyes such as cataract and age-related macular degeneration (AMD). ¹
Adding foods like carrots, green leafy vegetables, eggs, citrus fruits, berries, meat, almonds, papaya, and fish in their diet help make eyesight better as they are rich in Vitamin A, C and E, minerals like zinc and omega-3 fatty acids. Now let’s learn about them in detail.

Q2. What food makes eyesight better?
Ans. Adding foods like carrots, green leafy vegetables, eggs, citrus fruits, berries, meat, almonds, papaya, and fish in their diet help make eyesight better as they are rich in Vitamin A, C and E, minerals like zinc and omega-3 fatty acids. . Now let’s learn about them in detail.

Q3. Which foods are good for eyes?
Ans. Some food items are found to be good for your child’s eyes health. Studies suggest that foods rich in certain antioxidants, vitamins and minerals help to reduce the risk of some diseases of the eyes such as cataract and age-related macular degeneration (AMD). ¹
Adding foods like carrots, green leafy vegetables, eggs, citrus fruits, berries, meat, almonds, papaya, and fish in their diet help make eyesight better as they are rich in Vitamin A, C and E, minerals like zinc and omega-3 fatty acids. . Now let’s learn about them in detail.

Q4. What foods brighten your eyes?
Ans. To conclude, while all the above stated foods can contribute to the appearance of brighter and healthier eyes, it's essential to remember that brighter eyes are influenced by various factors, including genetics, sleep, and overall health.^5,6

Q5. Which Indian food is good for eyes?
Ans. Moreover, common Indian foods such as Ragi which is rich in polyphenols aids eye health. Amla berries, rich in vitamin A and C, support improved vision and lower the risk of age-related macular degeneration. Their vitamin C content also helps protect against eye infections like conjunctivitis.