Your eyes are your window to the world, and keeping them healthy is essential for your overall well-being. While regular eye check-ups and screen breaks help, nutrition plays a vital role in maintaining long-term eye health.
Here are the top nutrients your eyes need—and the best food sources to find them in.
1. Vitamin A
Why it matters: Prevents night blindness and supports the function of the cornea and retina.
Best sources: Carrots, sweet potatoes, spinach, and eggs.
2. Lutein and Zeaxanthin
Why they matter: These powerful antioxidants protect the eyes from harmful blue light and oxidative stress.
Best sources: Kale, spinach, corn, peas, and eggs.
3. Vitamin C
Why it matters: Reduces the risk of cataracts and supports healthy blood vessels in the eyes.
Best sources: Citrus fruits, strawberries, bell peppers, and broccoli.
4. Vitamin E
Why it matters: Helps prevent age-related macular degeneration (AMD) and cataracts by fighting oxidative stress.
Best sources: Almonds, sunflower seeds, hazelnuts, and vegetable oils.
5. Zinc
Why it matters: Supports the retina and may slow the progression of vision loss from AMD.
Best sources: Oysters, beef, pumpkin seeds, and legumes.
6. Omega-3 Fatty Acids
Why they matter: Reduce dry eye syndrome and support retinal function.
Best sources: Fatty fish like salmon, sardines, flaxseeds, and walnuts.
7. Beta-Carotene
Why it matters: Converts to vitamin A in the body and is essential for night vision.
Best sources: Carrots, pumpkin, mangoes, and apricots.
Tips to Boost Eye Health Through Diet
- Include colorful vegetables in your meals daily (especially greens and orange veggies).
- Snack on nuts and seeds for a vitamin E boost.
- Eat fish twice a week for omega-3 fatty acids.
- Stay hydrated—your eyes need moisture, too!
Conclusion
Just like the rest of your body, your eyes rely on a balanced, nutrient-rich diet to function at their best. By incorporating these key nutrients for healthy vision into your meals, you can help protect your sight for years to come.
Eat smart, see clear!
At Modern Store, we believe that everyone deserves to live a healthy life. We are located at your convenient location in Kuala Lumpur (Old Outlet and New Outlet) Malaysia, you can buy all your Indian groceries, vegetables and fruits under one roof.
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Lazada – https://www.lazada.com.my/shop/modern-store-m-sdn-bhd
Shopee – https://shopee.com.my/modernstores1957
Now Experience hassle-free grocery shopping with Modern Store – Order Online via Official WhatsApp (014 3171 954) . Free Delivery within Brickfields. Minimum Order RM 50.
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