A healthy diet guarantees good vision. Everyday diets should incorporate superfoods that are beneficial to eye health. Ms. Yasodha Ponnusamy, Senior Consultant Dietician at SRM Global Hospitals in Chennai, stated in an interview with india Herald that "Women may have particular nutrient needs because of age, hormonal changes, and an increased risk of certain eye conditions. Good nutrition is essential for maintaining healthy eyes."
These foods and essential nutrients are particularly good for eye health. " Ten professional-recommended eye care practices to preserve good vision in 2025, ranging from screen time to diet
Vitamin A
Maintaining healthy vision, particularly in low light, requires vitamin A. Additionally, it supports the cornea's (the outer layer of the eye) health.
Sources include liver, eggs, spinach, sweet potatoes, and other leafy greens.
Zeaxanthin and lutein:
These antioxidants, which are present in the retina, are essential for shielding the eyes from harm brought on by exposure to light. They lower the incidence of cataracts and age-related macular degeneration (AMD) by filtering damaging blue light.
Sources include broccoli, corn, eggs, spinach, and other dark green leafy foods.
Vitamin C:
A strong antioxidant, vitamin c aids in shielding the eyes from oxidative stress and harm. It may also lower the risk of cataracts and promote the health of the blood vessels in the eyes.
Citrus fruits (grapefruit, oranges), lemons, limes, red peppers, tomatoes, strawberries, and broccoli are some of the sources.
Vitamin E:
Antioxidant vitamin E aids in preventing oxidative damage to the eye cells. It also helps other antioxidants in the body do their jobs.
Nuts like avocado, peanuts, sunflower seeds, spinach, wheat germ, vegetable oils, and fortified cereals are among the sources.
Omega-3 fatty acids:
The health of the retina depends on omega-3 fatty acids, which may also help avoid dry eyes, a typical problem for women, particularly around menopause. Additionally, omega-3 fatty acids have anti-inflammatory qualities that can shield the eyes. They also shield cells and blood vessels from harm.
Sources: Cold water fish, like wild salmon, herring, sardines, mackerel, tuna, or cod liver oil, are rich in both DHA and EPA. Dark green leafy vegetables, walnuts, chia seeds, and flax seeds are sources of plant-derived omega-3 fats.
Zinc
Zinc is essential for retinal health maintenance and may lower the incidence of night blindness and macular degeneration.
Sources include baked beans, wheat germ, pumpkin seeds, chickpeas, oysters, eggs, nuts, tofu, red meat, poultry, poultry, pork, and fortified cereals.
Beta-carotene:
Beta-carotene, a precursor to vitamin A, supports eye health and can enhance low-light vision.
Sources: Eating a diet high in beta-carotene, riboflavin, and ascorbic acid can help avoid cataracts. Beta-carotene can be found in sweet potatoes, squash, and carrots.
These foods and essential nutrients are particularly good for eye health. " Ten professional-recommended eye care practices to preserve good vision in 2025, ranging from screen time to diet
Vitamin A
Maintaining healthy vision, particularly in low light, requires vitamin A. Additionally, it supports the cornea's (the outer layer of the eye) health.
Sources include liver, eggs, spinach, sweet potatoes, and other leafy greens.
Zeaxanthin and lutein:
These antioxidants, which are present in the retina, are essential for shielding the eyes from harm brought on by exposure to light. They lower the incidence of cataracts and age-related macular degeneration (AMD) by filtering damaging blue light.
Sources include broccoli, corn, eggs, spinach, and other dark green leafy foods.
Vitamin C:
A strong antioxidant, vitamin c aids in shielding the eyes from oxidative stress and harm. It may also lower the risk of cataracts and promote the health of the blood vessels in the eyes.
Citrus fruits (grapefruit, oranges), lemons, limes, red peppers, tomatoes, strawberries, and broccoli are some of the sources.
Vitamin E:
Antioxidant vitamin E aids in preventing oxidative damage to the eye cells. It also helps other antioxidants in the body do their jobs.
Nuts like avocado, peanuts, sunflower seeds, spinach, wheat germ, vegetable oils, and fortified cereals are among the sources.
Omega-3 fatty acids:
The health of the retina depends on omega-3 fatty acids, which may also help avoid dry eyes, a typical problem for women, particularly around menopause. Additionally, omega-3 fatty acids have anti-inflammatory qualities that can shield the eyes. They also shield cells and blood vessels from harm.
Sources: Cold water fish, like wild salmon, herring, sardines, mackerel, tuna, or cod liver oil, are rich in both DHA and EPA. Dark green leafy vegetables, walnuts, chia seeds, and flax seeds are sources of plant-derived omega-3 fats.
Zinc
Zinc is essential for retinal health maintenance and may lower the incidence of night blindness and macular degeneration.
Sources include baked beans, wheat germ, pumpkin seeds, chickpeas, oysters, eggs, nuts, tofu, red meat, poultry, poultry, pork, and fortified cereals.
Beta-carotene:
Beta-carotene, a precursor to vitamin A, supports eye health and can enhance low-light vision.
Sources: Eating a diet high in beta-carotene, riboflavin, and ascorbic acid can help avoid cataracts. Beta-carotene can be found in sweet potatoes, squash, and carrots.
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