Research suggests that a healthy and nutritive diet reduces the risk of cataracts and macular damage. When the body gets its essential dose of vitamins, minerals, and other nutrients, the body system functions better. For eye health, some specific antioxidants prevent glaucoma, blindness, impaired vision, etc. Omega-3 fatty acids found in nuts, seeds, olive oil, fish, fruits, etc, for instance, fight against the dry eye syndrome and prevent macular damage.

If you have vision problem, resort to wearing good brands like solotica colored contacts for a better outlook and better vision. But nothing beats the natural healing process of the body with healthy nutrition. Maintaining nutrition brings essential vitamins and minerals for the cornea, retina and optic nerve to help them work better. Here are some of the best food for your eyes to stay healthy and avoid the risk of cataracts.


Fish is a rich source for omega-3 fatty acids. The omega-3 fatty acids are responsible for fighting dry eye syndrome. The tension caused to the eye due to daily use of gadgets like computers, mobile phones, etc makes the dry eye a lifestyle occurrence today. Consumption of fish, particularly the tuna, salmon, trout, mackerel, sardines, herring, etc, helps get the essential fatty acids that help the eye stay hydrated and healthy.


Nuts rich in Vitamin E like walnuts, cashews, peanuts, brazil nuts, etc strengthens the eye muscles and prevents them from any damage. It keeps the muscles optimized and hydrates the pupils for maximum cleansing of the eye. A diet rich in nuts also entails a high dose of omega-3 fatty acids thereby keeping the eye hydrated.

Citrus fruits

Citrus fruits contain natural antioxidants and are rich in Vitamin C. Vitamin C is an essential component of the aqueous humor found in the outermost part of the eye. This liquid is responsible for constant cleansing of the eye, healing the eye and prevention from any bacteria or germ buildup. Vitamin C deficiency is also common to cataract patients which is why they are often recommended supplements. Maintaining a diet rich in citrus fruits like lemon, oranges, grapefruits, etc loads up on the Vitamin C and antioxidants helps in keeping the aqueous humor nutrition. If you are going for diet, then citrus fruits helps to loss quickly. Taking lemon with hot water and honey early in the morning will helps you even in quicker. Cucumber also helps here.

Green Leafy Vegetables

Green Leafy vegetables are rich in lutein and zeaxanthin, also called the carotenoid antioxidants. Apart from being a fibrous and rich source of Vitamin K, the green leafy vegetables nourish the macula – the central layer of light-sensitive cells on the back wall of the eyeball and an important part of the retina. The macula defends the blue light and prevents the eye from impaired vision, blindness, etc. Consuming spinach, kale, green peas, pistachios, amaranth leaves, etc helps get the essential nutrition in check! Consuming green leafy vegetables will give enough proteins, iron, calcium to body. Even if you avoid meat or flesh, this green leafy vegetables helps you more.

Carrots and sweet potatoes

Carrots have often been called the food for the eye. This is because it contains beta carotene and Vitamin A. These nutrients are responsible for the production of rhodopsin in the body – an essential protein for the retina to absorb light. Munching on carrots and sweet potatoes doesn’t just nourish the retina for clear vision but also lends Vitamin A. Most of the patients suffering from blindness are found to have Vitamin A deficiency.


It is quite obvious that water is an essential nutrient for life. Dehydration can attract several diseases including impaired vision, dry eyes, etc. It isn't just necessary to drink enough fluids to keep the body hydrated but washing eyes with water are also recommended twice a day to soothe the eyes and remove any dust and dirt.

Eating a nutritive diet is the first step to eye care. Also consult your doctor to get your eyes checked, make sure that you wear credible brands like dailies total 1 if you have a vision problem. With a balanced and healthy diet, one can prevent the risk of cataract and many other eye problems that may arise with age.