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6 Vitamin-Rich Foods for eye Health

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6 Vitamin-Rich Foods for eye Health - Maintaining a balanced and healthy diet is key to maintaining eye health and helps reduce the risk of developing certain eye disorders. You can avoid health problems by consuming vitamins, nutrients, and minerals, known as antioxidants.

In addition to antioxidants, you also need lutein, zeaxanthin, vitamins A, C, E, beta carotene, omega-3 fatty acids, and zinc. Come on, take a peek at healthy foods for the eyes that you can consume below!

Various Foods Containing Vitamins for Eyes

There are several types of foods that contain a variety of nutrients and vitamins for the eyes, including:

1. Sweet potato

Just like carrots, vegetables and fruits that are orange or yellow like sweet potatoes, also contain lots of beta carotene. This natural compound is useful for supporting the ability to see at night and when lighting is dim.

In addition, sweet potatoes also contain vitamin C that the body needs every day. You can eat sweet potatoes by boiling or roasting them as a healthy snack.

2. Green vegetables

Various types of green vegetables, such as spinach, broccoli, mustard greens, and kale, contain vitamin C and vitamin E which are good for the eyes. These vegetables are also known to contain lutein and zeaxanthin which act as antioxidants.

Several studies reveal that these nutrients are important for protecting eye cells from exposure to free radicals that cause various eye diseases, such as macular degeneration.

3. Fish

Various types of marine fish, such as tuna, salmon, and tuna, also include foods that are rich in vitamins for the eyes. This fish contains omega-3 fatty acids which play a role in improving vision function and retinal health and preventing dry eyes.

4. Oranges and strawberries

Oranges and strawberries are rich in vitamin C which is important for eye health. This vitamin is known to reduce the danger of oxidation which can increase the risk of macular degeneration and cataracts.

To reduce this risk, you can start regularly consuming these fruits, either directly or as a mixture of fruit salad.

5. Almonds

Almonds are a good source of vitamin E for the body. Just like vitamin C, vitamin E can slow down age-related macular degeneration and cataracts.

In addition to almonds, other types of nuts and seeds are also rich in vitamin E, such as sunflower seeds, peanuts, and hazelnuts.

6. Eggs

Eggs, especially the yolk, also contain nutrients that are good for the eyes, such as vitamin A, zinc, lutein, and zeaxanthin. All of these nutrients are useful for protecting the cornea of ​​the eye, improving the health of the retina of the eye, and reducing the risk of eye diseases due to aging.

A simple way to get the benefits of eggs is to boil them and include them in your daily diet as a side dish.


It's not enough to meet vitamin intake for the eyes, there are things you can also do to maintain eye health, namely using sunglasses when outdoors, smoking habits, and limiting time in front of screens or gadgets.

In addition, you are also advised to check your eye condition regularly to the doctor at least once or twice a year. That way, eye disease can be detected early. In addition to proper treatment, the doctor can also provide vitamin recommendations for the eyes according to your needs.