15 Foods To Protect And Maintain Your Eyesight Naturally


Eyesight is the door to our life. We get to witness this colourful world through our eyes. Our generation is facing a crisis that we have to stare into a bright screen all the time. It can be our phone or a laptop, but most of our time goes gazing fixedly at a screen. The time we spend on a screen makes our eyes blink less, and thus our tear film gets evaporated. We must consciously blink, or else we damage our eyes. If we maintain the right diet, we can prevent eye damage. But it is also important to rest our eyes. Only weak eyesight is not the issue. There are several eye-related problems like cataract, night blindness, cornea damage, and many more. You must consume these foods to protect and maintain your eyesight naturally.


Carrots were grown as medicines before not as a salad dressing. Carrots reduce inflammation and oxidative damage, which prevents our eyes from being damaged, and we have an improved night vision. You should eat raw carrots; if not, there are plenty of recipes you can try.


Nuts are packed with Omega-3 fatty acids. Regular consumption of nuts will prevent you from age-related eyesight problems. Cashew, almonds, brazil nuts, peanuts and pistachios are a few examples.


Fatty fishes like Tuna and Wild Salmon are full of Omega-3 fatty acids. These acids reduce inflammation in our body; the brain then performs with full potential and aids in your eye health.


Spinach has quite a number of healthy vitamins like C, E, A, and B. Spinach is also rich in iron, zinc, and phytonutrients. If spinach is part of your regular diet, your eyes will be prevented from cataracts and macular damage.


Eggs are one of the healthiest food for the eyes. You can boil them or make a half fried egg, or make a french toast breakfast. The amino acids in eggs help our bodies protein synthesis. Eat two eggs daily for healthier eyes.

Yoghurt and milk

These dairy products are amazing for your eyes. Vitamin-A is the most important vitamin to maintain a healthy cornea; the zinc in yoghurt and milk help your liver to digest the vitamin-A properly and maintain good eyesight.


Kale is a healthy choice to eat. It is packed with vitamins, minerals, fibre, and lutein. It is an antioxidant which helps your body fight free radicals and prevent oxidative damage. Kale will help your eyes to be healthy even with the age-related eye issues.

Whole grains

Whole grains are a great source of Vitamins, minerals, fibre, and antioxidants. Consuming whole grains regularly will prevent oxidative damage and inflammation. Lentils and brown rice are the best for your eyes.


Broccoli is great for your eyes. It will prevent photodamage and oxidative damage to your eyes. Broccoli is rich in vitamins C, E, and A. Consuming these vitamins is best for your eyes.

Red bell pepper

Red bell pepper is packed with vitamins A, C, and E. Also, the lutein present in the red bell pepper is a great source to prevent the oxidative damage, macular degeneration, and maintain good eyesight.

Sunflower seeds

Sunflower seeds are full of protein, vitamins, and healthy fats. Sunflower seeds help you to remove the metabolic waste and reduce inflammation in the eyes.

Citrus fruits

Citrus fruits are great detoxing agents and are powerful antioxidants. The eyes detox themselves at a high metabolic rate. Citrus fruits work as a catalyst in the process. CItrus fruits improve blood vessels in the eyes and protect eye muscles from oxidative damage.


The bioflavonoids present in beans along with zinc prevent your eyes from age-related damage like cataract. Peas, chickpeas, kidney beans, and sprouted beans are perfect for your eye health.

Sweet potato

Sweet potato is again an antioxidant-rich food. It reduces inflammation in the eys and prevents oxidative damage. Sweet potato has lutein, which is one of the most important ingredients for your eyes.


One of the common issues we face is dry eyes. This happens due to dehydration. When we drink plenty of water, the eyes flush out the toxins easily, and the tear film of the eyes is safely maintained.