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7 Super foods for Healthy Eyes
7 Superfoods for healthy eyes that can be included in a weekly diet.
In this article, we will share the top 7 superfood picks for healthy eyes that you should aim to include in your weekly diet. These foods pack a nutritional punch when it comes to promoting sharp vision and protecting the eyes.
Eye friendly foods and Diet for Overall well-being
As an eye surgeon in Mumbai with over 25 years of experience, we often get asked what foods are best for eye health. Including eye-friendly foods and overall good health into your diet goes a long way in supporting good eye health.
Our eyes require certain nutrients like antioxidants and key vitamins and minerals on a regular basis. By making sure our plates have a rainbow of colours with plenty of fruits and vegetables, we nourish our peepers from the inside out.
1. Leafy Green Vegetables
Leafy green veggies like spinach (palak), fenugreek leaves (methi) and mustard greens (sarson ka saag) are rich in two lutein and zeaxanthin. These antioxidants are concentrated in high amounts in the retina of the eyes. Consuming foods containing these carotenoids daily helps filter out harmful high-energy blue light and works to prevent oxidative damage to eye tissue over time.
Incorporating spinach into your meals can contribute to preventing Age-related macular degeneration (AMD) and cataracts, keeping your vision sharp and vibrant.
Aim for 1-2 servings of leafy greens every two alternative days. Adding greens like palak, bathua or laal maath to curries is an easy way to meet this goal.
2. Carrots: Fuelling Vision with Beta-Carotene
This common vegetable is famous for being excellent for eyes thanks to its high amount of beta-carotene, which forms vitamin A in the body. Just one medium carrot meets over 200% of your daily vitamin A needs!
Vitamin A helps keep the front of the eye (cornea) moist and maintains normal vision in low light conditions. The body converts beta-carotene into Vitamin A, which is crucial for the production of rhodopsin, a pigment in the retina responsible for low-light and color vision. Including carrots in your diet can significantly reduce the risk of night blindness and other vision-related issues.
Carrots can be eaten raw, boiled, or grated into sabzis, curries, pulaos and salad meals. We recommend enjoying vitamin A-rich carrots 3-4 times per week for optimum eye health.
3. Sweet Potatoes: For Protecting Against Dry Eyes
This nutritious orange tuber is packed with vitamin A in the form of beta-carotene. One medium sweet potato contains over 5 times your daily value!
Sweet potatoes have a low glycemic index so they help regulate blood sugar levels too. The vitamin A, along with antioxidants like vitamin C and E found in this vegetable promote eye surface health and help combat chronic dry eye syndrome.
Try roasted sweet potato chaat or add cubed sweet potatoes to your Vegetables (subzis) 2-3 times a week. The natural sugars caramelize into deliciousness when roasted!
4. Citrus Fruits
Oranges, sweet limes (mosambi), lemons and other vitamin C-rich citrus fruits provide a winning combination of antioxidants and phytochemicals beneficial for the eyes.
These fresh fruits are excellent sources of eye-friendly vitamin C that helps maintain collagen in the capillaries that supply blood to the eyes. They also contain plant compounds called bioflavonoids that enhance vitamin C absorption and offer their own antioxidant protection too.
We recommend enjoying fresh seasonal citrus fruits 3-4 times per week. Squeeze some lemon juice over dals, brown rice or curries for added flavor and nutrition too!
5. Tomatoes
Be it tamatar ki chutney or rasam, don’t underestimate the eye health benefits of humble tomatoes! These red veggies are the best dietary source of eye-protecting.
It offers antioxidant benefits that maintain eye health. Tomatoes also provide vitamin C, vitamin E, zinc and iron for all-round eye nutrition.
Aim for a serving of fresh, seasonal tomatoes a few times a week. Cherry tomatoes make great salad toppers or mid-meal snacks too.
6. Green Peas
Fresh or frozen matar contains vitamin C for collagen support around the eyes. Green peas also provide vitamin K beneficial for blood vessel health in the eyes.
Adding just 1⁄2 cup of matar to meals 2-3 times per week helps optimize intake of these protective nutrients for the eyes. Peas are perfect for mixing into rice, curries. Try to Use fresh as much as possible. Avoid using Frozen Green peas.
7. Green Beans
This versatile veggie also provides vitamin C, fibre and folate that support circulation to eye tissues and protect optic nerve health over time.
Aim for 1-2 servings of beans per week by quickly blanching and adding to salads or curries. The additional fibre keeps the digestive system healthy allowing better nutrient absorption overall too.
Antioxidants for the Win!
As you can see, so many vegetables and fruits commonly available across India pack a nutritional punch when it comes to caring for our precious eyesight. Choosing produce with vibrant, rich colours ensures you will get a spectrum of antioxidants, key vitamins plus fibre and fluids for lasting eye health.
Conclusion
Along with following Regular eye check-ups, aim to fill half your plate with fruits and veggies at each meal for protecting vision at any age. After all, our eyes are the windows to the world so this is one area not to overlook on your healthy living journey!
The key is consuming a colourful variety of plant foods over time. This ensures getting the right mix of nutrients needed for sharp vision, preventing damage and reducing risks of age-related eye conditions down the road.
So, go ahead and turn over a new “leafy” green chapter by incorporating these 7 super veggies and fruits into your weekly meals.
Your Body and Eyes will thank you for it!
Book Appointment with Eye Specialist in Mumbai - Dr Anurag S. Agarwal Eye Clinic
Contact Senior Eye Surgeon in Mumbai – Dr Anurag S. Agarwal. Dr Anurag Agarwal is available at 4 Hospitals in Mumbai Suburban.
- Apex Hospital – Borivali West
- Criticare Asia- Malad West
- Jain Hospital – Goregaon West
- Shree Sai Clinic – Goregaon West
Book an Appointment for an eye checkup near the Mumbai clinic.
Eye Specialist in Mumbai
Dr Anurag S. Agarwal Eye Clinic
- Jain Hospital - Goregaon
- Apex Hospital - Borivali
- Criticare Asia - Malad
- Shree Sai Clinic - Goregaon