1. Health & Lifestyle

How to Keep Your Eyes Healthy? Best Foods, Tips & Exercises

Shipra Singh
Shipra Singh
Healthy eyes
Healthy eyes

Remember when your grandmother scolded you for not eating enough carrots, as they were good for the eyes? Research (and a lot of it) supports your grandmother’s statement! Carrots are definitely good for the eyes, so are a variety of bright colored fruits and vegetables, as they are rich in antioxidants, which keep tissues and cells healthy.

No matter in which field we are, it is important to talk about eyes because more than 90% of the population work on computers, use a lot of smartphones, and watch much TV. You are probably reading this on your desktop or smartphone, right? Do you know your eyes are subject to radiation emitted by these devices?

Don’t forget to blink when you read this! The more you blink, the more the eyes stay moist. Constant staring at your computer or smartphone screen can lead to dry eyes, muscle spasm, and pain and irritation in eye.

Here is a list of antioxidant-rich fruits, vegetables, and other foods that keep eyes healthy. See how many of them are included in your diet.

Best Foods for the Eyes

What They Contain

How They Benefit the Eyes

Carrots, green leafy vegetablessweet potatoes, eggs, squash.

Vitamin A & Beta Carotene

Vitamins and Zinc prevent progressive macular degeneration.

Orange, Kiwi, tomatoes, red berries, spinach,red and green bell peppers,broccoli, grapefruit, guava.

Vitamin C (Ascorbic Acid)


Nuts, whole grains, vegetable oils, avocados. green leafy vegetables,wheat germ, sweet potatoes.

Vitamin E


Fortified breakfast cereals, poultry, red meat, seafood like oysters and others,nuts, soy foods, dried beans, milk, dairy products, whole grains.



Walnuts, salmon, sardines, soybeans, flax seeds.

Essential fatty Acids, Omega-3 Fatty Acid DHA (Docosahexaenoic Acid)

Omega-3 Fatty Acids DHA is found in outer part of retinal photoreceptors. They are anti-inflammatory that help to delay or prevent macular degeneration.

Eggs, spinach, broccoli, kale, lettuce, turnip greens, zucchini, collard greens, gardenpeas, Brussels sprouts, corn.

Lutein & Zeaxanthin

Found in retina. They increase density of macular pigment, which protects cells of macular area through efficient absorption of blue & UV light and by counteracting free radicals.

Drink 8-10 glasses of water daily to keep your body cells hydrated. This mitigates symptoms of dry eyes, which is a common problem in people working on computers for longer hours.

Food for eyes

Tips to Keep Eyes Healthy

According to American Academy of Ophthalmology (AAO), you can keep your eyes healthy and fresh through the following tips:

  • Wear sunglasses when out in scorching sun, as heavy sun exposure can lead to cataracts.

  • Quit smoking.

  • Get your eyes checked regularly, especially if your family has a history of eye problem or you are myopic or have a job that requires you to work on the computers for hours together.

  • Wear anti-glare, blue-light blocking eye glasses when working on computers for longer hours.

  • Wear contact lenses only for a period that is recommended by doctors or manufacturer of the particular lens.

  • Never sleep wearing contact lens in eyes.

  • Wash hands properly before wearing contact lens.

  • If you are diabetic, regularly monitor your blood sugar levels and take your prescribed medicines properly. Diabetics are more prone to blindness.

  • In case you notice any change in your vision or feel something not right with your eyes, contact an ophthalmologist or eye doctor immediately.

Exercises for Eyes

Do you work on the computer for hours together every day? If yes, do this:

  • Look away from the computer screen every 20 minutes at anything 20 feet away for about 20 seconds.

  • Rub your palms together until they get heated. Place your heated palm pads on the eyes and let them rest.

  • Move your eyes side to side, up and down, and roll them clockwise and anti-clockwise. This works out eye muscles.

  • Blink often when working on the computer. Do not stare constantly at the screen.

A common saying goes, “You are what you eat.” Well, in terms of eyes, we can say, “eat good, you see good; eat poor, you see poor.”

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