Useful Foods For The Eyes

Author: Joe Fowler Time for reading: ~2 minutes Last Updated: January 27, 2026

The eyes are one of the most important sensory organs for humans. With their help the body receives 90% of the information from the world around us. Their main function is to help the body adjust to

The eyes are one of the most important sensory organs for humans. With their help the body receives 90% of the information from the world around us. Their main function is to help the body adapt to the environment. They consist of the cornea, anterior chamber, iris, eye lens and retina.

By choosing the "right" foods, we can protect our eyes from premature aging and restore their health and beauty.

Necessary vitamins

Vitamin A - prevents degenerative changes in the retina and improves visual acuity.
Vitamin C - improves the tone and microcirculation in the tissues of the eye.
Vitamin E - prevents the development of myopia and darkening of the lens of the eye.
B vitamins - improve the work of the optic nerve, participate in the absorption of vitamins.
Vitamin D and polyunsaturated fatty acids of the Omega type - prevent retinal degeneration.

Necessary microelements

Potassium - is needed for acid-base balance in the body.
Calcium - is part of the cells and tissue fluid.
Zinc - involved in tissue respiration.
Selenium - a good oxidant, contributes to the absorption of vitamins.

Lutein and zaexanthin are also important for eye health - antioxidants necessary for the normal functioning of the visual organs. Contained in green and orange-yellow vegetables (corn, broccoli, spinach, etc.).

10 of the most useful foods for the eyes

Carrot - improves visual acuity due to the large amount of carotene in it.
Blueberry - contains vitamin A and other substances useful for eye health.
Spinach - thanks to the presence of lutein prevents cataracts and other eye diseases.
Corn, broccoli - they have a large amount of antioxidants useful in cataracts.
Apricot - a source of potassium and vitamin A.
Rosehip, citrus fruits - have a tonic effect on the visual organs, contain a lot of vitamin C.
Sprouted wheat grains, nuts and seeds - They are rich in vitamins E and B.
Herring (fever) - it contains a lot of vitamin D and polyunsaturated fatty acids.
Onions, garlic - contain sulfur, which has a beneficial effect on visual acuity, prevents the formation of blood clots.
Beetroot - the presence of vitamin C and potassium, has a purifying effect.

Harmful to the eyes

Salt - excessive consumption retains moisture in the body and as a consequence increases intraocular pressure.
Meat and eggs - proteins are good for the body, of course, but their excessive use leads to the deposition of cholesterol on the walls of blood vessels. Because the blood vessels that supply blood to the eyes are very thin, there is a risk of blockage.
Alcohol - when abused, it shows its hidden duality. First, it dilates blood vessels, causing warmth and relaxation. But then we come to the second stage, which is the appearance of spasm. As a result, it is the thin blood vessels that suffer, including those of the eyes.
Harmful food additives - contained in semi-finished products, sweet sodas, candies ...

Useful Foods For The Eyes

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