The secret to healthy living? 

It’s not that much of a secret, exercising and eating a balanced diet. A good food diet is not only good for the body, but also for the eyes, helping us prevent various eye problems and diseases.
In addition to taking care of your eyes, contact lenses or glasses, we recommend that you always include foods rich in vitamins that are best vitamins for eyes in your diet. Read on to discover some essential foods that will help you maintain eye health.

Beta Carotene and Lutein


Carrots are a valuable source of beta carotene and lutein, antioxidants that can help prevent eye damage caused by free radicals. Free radicals, if present in too high an amount, can in fact lead to cell damage, aging and chronic diseases, including those affecting the eyes.
Yellow carrots are an excellent source of lutein, which can help prevent age-related macular degeneration, due to which vision is gradually blurred or lost.
Beta carotene is present in many red, orange and yellow plants, which gives them that coloring. Orange carrots, in particular, are extremely rich in beta carotene, which the body converts to vitamin A.
The best way to absorb and make beta carotene efficient is to consume cooked carrots. In addition, vitamin A and its precursors are fat-soluble, so eating carrots with a fat source improves absorption.

Vitamin A is known to promote health in several ways:

  • Protects corneas
  • Relieves symptoms of dry eye syndrome
  • Decreases the risk of cataracts and age-related macular degeneration
  • Hinders the progression of Stargardt’s disease
  • Delays the loss of peripheral vision
  • Creates a protective layer against bacteria and viruses
  • Slows vision loss in people with retinitis pigmentosa

Two kiwis a day, elixir for the eyes


Due in part to its lutein content, this fruit disinfects the pupils, protects the retina and also reduces the risk of macular degeneration.
Native to China, the kiwi was not immediately cultivated for food purposes but as a health tonic, particularly because of its remineralizing, vitamin-rich and mildly laxative virtues: Intensive “production” of this fruit began in New Zealand where it acquired its current name: in the Maori language kiwi is the name of that country’s iconic bird. The firm flesh of the kiwi, protected by a thick hairy coating, contains far more vitamin C than oranges but also vitamin E, iron, copper, and potassium, which give it antiseptic, anti-anemic properties and make it a valuable supplement for the health of all mucous membranes, particularly the eye.

In addition, kiwifruit is rich in lutein, a constituent pigment of the retina that protects it from UV rays by reducing the risk of macular degeneration, glaucoma and cataracts; therefore, if the fruit is consumed daily during pregnancy, the lutein it contains passes through the placenta and nourishes the retina of the fetus, while during lactation, passing into breast milk, it promotes the development of the infant’s visual apparatus.

lutein and zeaxanthin

One of its best qualities is its content of two substances beneficial to eye health: lutein and zeaxanthin. The first is important for filtering out harmful rays, preventing macular degeneration, glaucoma and cataracts. The second, on the other hand, enhances the virtues of lutein, helping to keep the eyes “young.”
These properties seem to have been confirmed by a study published in Opthamology, according to which 3 kiwis a day would be enough to conspicuously reduce (by about 36 percent) the risk of macular degeneration.

The Properties of Walnuts for Sight Wellness


When it comes to foods that improve vision, we generally think of carrots or berries. However, walnuts are another incredible source of nutrients that can help keep our eyes healthy. Rich in omega-3 fatty acids, antioxidants, vitamin E and zinc, walnuts offer a unique combination of eye health benefits.

Consuming walnuts can have a significant impact on vision health for a number of reasons due to their unique nutritional composition. Here are some details:

Omega-3 Fatty Acids: Protection and Hydration

Walnuts, are rich in Omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids are essential for cellular function and play a crucial role in maintaining the structure and function of the retina, the part of the eye responsible for light and color perception. ALA can be converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are present in the retina. These fatty acids also help maintain the tear film on the eye, preventing or alleviating dry eye syndrome.

Antioxidants: Shields Against Free Radicals

Walnuts contain a wide range of antioxidants, including vitamin E and phenolic compounds. Antioxidants protect eye cells from free radicals, unstable molecules that can damage cellular structures and contribute to diseases such as cataracts and age-related macular degeneration (AMD). By keeping oxidative stress levels low, antioxidants can delay or prevent these problems.

Vitamin E: An Extra Level of Protection

Vitamin E is a powerful fat-soluble antioxidant that is particularly effective in protecting cell membranes. Cell membranes are made of lipids (fats), which can be damaged by oxidation. Vitamin E inserts itself into cell membranes and protects them from free radical attack, helping to maintain eye health.

Zinc: Support for the Retina

Zinc is a key mineral that is highly concentrated in the retina and choroid of the eye. It is essential for the functioning of a variety of enzymes and proteins that maintain ocular health. One of these enzymes is superoxide dismutase, which helps neutralize free radicals in the retina. A zinc deficiency can lead to problems such as cataracts and macular degeneration.

Synergy of Nutrients

It is also important to note that these nutrients do not work in isolation. For example, zinc helps facilitate the absorption of vitamin A, another key nutrient for vision, into the body. Antioxidants such as vitamin E are most effective when they work in combination with other antioxidants.

Spinach prevents weakening of vision

Spinach is a leading food for its properties. In fact, in the particular ranking of the most useful products for health, they always occupy the first places. Spinach is frequently found in diets to delay aging and for body weight loss. Now it has been discovered that it also has a beneficial effect on eyesight.

One hundred grams of spinach leaves contain 7.5 mg. of lutein, a record for plants, the amount of this carotenoid.
Lutein unlike other carotenoids penetrates the blood plasma to from this it accumulates in the eyes. Scientists have shown that Lutein contributes to the formation of macular pigment located in the retina; on the density of the pigment content depends the visual property.

Curative properties and benefits of spinach

Spinach occupies a prominent position in the ranking of foods with useful properties for the human body; a very recent discovery attests that spinach has properties that are very useful for eyesight. Lutein, contained in good quantities in spinach leaves, has the ability to penetrate the blood and settle in the eyes, particularly in the retina, thus bringing excellent benefits to vision.
Due to its richness in minerals, spinach has laxative, tonic properties and also benefits the body’s primary muscle, the heart. The high folic acid content benefits our immune system, making it “stronger” and greatly aids the body in the production of red blood cells.