Good Nutrition for the Eyes: Foods That Optimize Eye Health

Health / Life

Smiling woman with a healthy eyes / Photo by Getty Images


The human eyes are known as the organs that belong to the visual system. Their role is to provide humans with vision and the ability to process and receive the visual detail. They belong to a general group of eyes called the camera-type eyes. Like how the camera lens to focus light to the film, the human eye structure called cornea also focuses light onto the retina, which is a light-sensitive membrane.

All About the Eyes Function

The eyes are composed of many parts and they all work together in order to produce a clear vision. The sclera or the white part of the eye, for instance, functions to protect the eyeball. The black dot at the center of the eye is called the pupil and it works as a hole where the light enters the eye. Other details of the eyes function include the iris, which is the colored part of the eye. This part surrounds the pupil. The purpose of the iris is to control the amount of light that enters the eye by changing the pupil size.

Meanwhile, the cornea or the clear window that you notice at the front of the eye works by covering the pupil and the iris.

For individuals with a normally functioning pair of eyes, a sequence takes place as to how the eye sees. First, a light will reflect off a certain object that the eyes are looking at. Then, the light rays will enter the eye via cornea. The light continues to pass through the aqueous humor or the watery fluid and then it will enter pupil in order to reach the lens. The lends will further change in thickness in order to bend the light. On the light’s way to the retina, it will pass through a clear, thick fluid referred to as the vitreous humor. It will then reach the back portion of the eye and will hit the retina. The retina functions by translating the light into the electrical impulses, carrying it to the brain through the optic nerve. 

Finally, the brain will interpret the electrical impulses that we observe.


Close up of a female eye / Photo by Getty Images


What are the Common Eye Problems?

Malfunctions or problems in any part of the eyes may cause the common eye problems. These include refractive errors that cause blurry vision, glaucoma or the increased pressure of a fluid in the eye, age-related macular degeneration or the gradual damage of the macula cells, and amblyopia or the lazy eye.

There are also other eye problems, including retinal tear or detachment, diabetic retinopathy, and dry eye syndrome.


Old man having a cataract in one eye / Photo by Shutterstock


List of Vitamins Good for The Eyes

The top list of vitamins good for the eyes includes lutein, which is an antioxidant that has been called as the “eye vitamin.” It protects both the skin and the eyes.

Zeaxanthin, Vitamin C, Omega-3 Fatty Acids, Vitamin A, and Vitamin E are also good vitamins for the eyes. Both zeaxanthin and lutein are important because they protect eye tissue, macula, and lens, which prevents glare and clears vision.


Foods rich in Vitamin A / Photo by Shutterstock


List of Good Medicine For the Eyes

There are different eye care products nowadays. For instance, people with dry eyes can purchase over-the-counter medicines, such as hypromellose. For glaucoma, it may include timolol or latanoprost. You can also ask for the advice of the pharmacist for a good medicine for the eyes.


Latanoprost eye drops / Photo by Wikimedia Commons

Top Good Fruit for the Eyes 

To maintain good eye health, there is a list of good fruit for the eyes you can consider. These include red berries and bell peppers. They are rich in vitamin C that is an essential antioxidant to maintain good eyesight. Avocados also contain Vitamins C, E, and lutein. Also include peas, kiwi, guava, melon, mango, and papaya.


Ripe papaya fruits good for the eyes / Photo by Getty Images


The Good Food for Eye Health

Good food for eye health includes egg yolks, orange veggies, and green vegetables, which are rich in lutein. Oily fish, such as tuna and salmon are also good sources of nutrients for eye health. Nuts, beans, and nonmeat protein sources are also included.


Green vegetables for eye health / Photo by Getty Images


Eye Health Practices to Adopt

Having an eye exam or dilated eye exam is a part of the eye health practices to ensure good eyesight. Know your family’s health history, especially eye health. Eating right in order to protect your eyesight is also necessary. When doing activities at home or playing sports, wear protective eyewear, such as safety shields, goggles, and safety glasses. If you spend a lot of time in front of the computer, give your eyes a rest. Every 20 minutes, try to look away to reduce the eyestrain.


Wearing eye glass to protect the eye from the laptop radiation / Photo by Getty Images