Eat These Foods for Beautiful Eyes

Although vision correction surgery seems to be more and more popular, especially LASIK eye surgery, the first method of taking care of your eyes is preventative. Your eyes can be helped significantly by making sure to consume certain foods for beautiful eyes on a regular basis. As part of an overall healthy diet, find some favorites and keep those windows to the world fog-free.

foods for beautiful eyes

You only get two eyes, so keep in mind these foods for beautiful eyes and to keep those peepers protected!

1. Carrots

The first food that probably comes to mind when you think about foods for beautiful  eyes are carrots, and that is still true. The beta-carotene in carrots is a type of vitamin A, that is known for protecting your eyes, especially the retina. That’s good for your night vision or other low light situations. Other orange foods like sweet potatoes, pumpkin, cantaloupe and apricots also are known for beta-carotene, but it doesn’t have to be orange to have this vitamin. Spinach and kale also pack a punch when it comes to vitamin A.

2. Leafy Greens

Green and leafy vegetables like kale, spinach, collard greens and broccoli are chock full of the antioxidants Zeaxanthin and Lutein One study found these two antioxidants cut the risk of developing cataracts up to 50% and can even slow the progression of macular degeneration if you already have it. They also protect the eyes from some ultraviolet rays in sunlight and studies suggest these antioxidants improve vision in both dim light and glare. One cup of cooked kale or spinach has the equivalent of 20 milligrams of these two nutrients. Other foods that contain these same nutrients include romaine lettuce, turnip greens, green peas, green beans and even corn. If green is not your favorite food color, don’t despair. The same nutrients can be found in oranges and egg yolks, although in lesser amounts. So avoid cataract surgery and have a Cobb salad for lunch and cooked greens with your dinner.

foods for beautiful eyes

3. Fruits

Speaking of oranges, everyone knows that they are high in vitamin C, as are other citrus fruits and juices like grapefruit juice. But to a lesser extent, other fruits contain this same vitamin such as blueberries, blackberries and strawberries. Vitamin C, besides being known for boosting your immune system, it is also known for guarding against macular degeneration and cataracts. A cup of orange juice has about 124 milligrams of vitamin C and grapefruit juice contains about 94 milligrams. If you don’t like citrus however, don’t panic. Vitamin C is also found in good amounts in foods like green and red peppers, brussel sprouts, cauliflower, broccoli and leafy greens. So add some grapefruit or orange segments to your salad, and you’ve got your vitamin C foods for the day.

foods for beautiful eyes

4. Seeds and Nuts

Seeds and nuts contain Vitamin E, which also helps avoid macular degeneration and cataracts by protecting the cells in your eyes from free radicals. Wheatgerm, hazelnuts, peanut butter, almonds and sunflower seeds all contain lots of vitamin E. So eating a handful of nuts, or just over an ounce, is around half your daily recommended amount.

5. Omega 3 Fatty Acids

Omega 3 fatty acids are contained in foods like fish such as mackerel, anchovies, tuna, salmon and trout. Fatty acids help with retina function and visual development; they also help with dry eye syndrome, as low levels of DHA, a fatty acid found in your retina, has been linked to dry eye syndrome. None of those fish sound appetizing? How do you feel about oysters? Or you could look to substitute with fish oil, walnuts or flaxseed.

6. Fish

So here’s another reason to develop a love of oysters. Oysters contain zinc, which helps with night vision and potentially keeping cataracts at bay, as well. Liver, (another favorite?), and red meat, poultry, shellfish, milk, baked beans and whole grains are other good sources of zinc.



As part of a healthy diet, these foods in particular will go a long way in protecting your eyes. If you have any concerns such as trouble seeing at night, blurry vision or dry eyes, it could just be situational or a more serious, oncoming issue. Check with a professional, such as the lasik surgeons at EyeCare 20/20, to find out for sure.

Congratulations if you are eating most of these foods for beautiful eyes now. If not, there are a lot of options and combinations to improve your risk of problems later. So eat well for your eyes and you can focus on all the healthy years they have ahead.


Author’s Bio

Melanie Valenzuela has been writing smart content for several years and currently writes on behalf of the eye surgeons at EyeCare 20/20. When not writing, she can be found working on her world perspective through travel; or challenging her heart rate through tennis, running or attending a Kansas City Royals baseball game. You can find her at



Extreme Workout Fatigue: Dry Eyes

Many people worldwide suffer from the condition called dry eyes. It is a syndrome which occurs when the eyes do not produce enough tears or simply when the tears evaporate too fast. This usually causes the eyes to dry out completely and become swollen, irritated and that is the moment when the discomfort hits, followed by pain and occasional blurry vision. It is like something is stuck in your eye all the time, every day. If you are a person who enjoys running or cycling, this syndrome can cause severe problems for you. Luckily, there is a way of preventing dry eyes. But let us get a bit more familiar with the topic.

dry eyes

Exercising and dry eyes symptoms

If you are among those people who exercise on a regular basis, then you have higher chances of getting this syndrome. Some of the most basic symptoms are blurred vision, watering, dry eyes, sore eyes, burning feeling in your eyes and the feeling of something being stuck in your eyes. But, how is this connected to exercising? To start off, one has to know that the climate is one of the factors which affect the eyes, and working under hot or windy climate can affect your eyes and provoke the condition. Also, there are many more things which can cause dry eyes, and are listed in the paragraph below.


After an exercise, your body tends to sweat a lot. Usually athletes and those who exercise regularly tend to use specially designed t-shirts which cause less sweating and absorb most of it. Every once in a while someone uses his sleeves to wipe his eyes from the sweat. When this action is repeated over and over again, every next time after the first wiping you increase your chances of catching an eye disease, among which is the condition called dry eyes. Also, if you use your towel to clean your face from sweat, always clean the face first, then the rest of your body. By avoiding to do so, you bring all the bacteria and dirty substances to your face which can end up close or in your eyes. Again, this can cause many eye diseases, including dry eyes. Some of the common dry eyes causes include hormonal changes, wearing contact lenses and immune system-related problems, but usually one gets this syndrome by not taking care of personal hygiene. So make sure to take a good care of your hygiene and try to avoid touching or brushing your eyes while at the gym or any other place. In order to keep the eyes safe, one should never touch them with his fingers.

How to treat this syndrome

First of all, if you have this symptom there is no need to panic, since it is not that severe condition. There are many available treatments which can relieve the symptoms of dry eyes. Some of them are using eye drops to lubricate the eyes, medications to reduce inflammation and soreness, and in the worst case scenario – a surgery to prevent the eyes from completely draining away. Make sure you visit your doctor for a closer control and for best advices on how to treat the condition. Also, if the dry eyes syndrome is causes by some underlying conditions, treating them will definitely relieve the symptoms.


Take good care of your eyes

If you want to have a clear and accurate vision, you have to take care of your eyes. They are irreplaceable, and should be handled with extreme care. Start by keeping your eyes and eyelids clean and protect them from dusty and smoky areas, windy and dry environments. When working with your computer or laptop, make sure to do some eye exercises every once in a while in order for the eye to blink regularly. If you air is to dry, make sure you use an air humidifier to moisten it. Last but not least is the diet; getting tons of Omega 3 acids will definitely improve your vision, so make sure you eat tons of carrots for starters. As long as your lifestyle and body are healthy, so will your eyes be.

People do not realize how important eyes are, and how easy it is to injure them. Taking good care of your health will lead to stronger immune system and therefore even protect your eyes in the process. It is always easier to protect them while you can, than to treat them later.

Guest Author’s Bio

Peter Minkoff is a lifestyle writer for HighStyleLife magazine living in Brisbane, Australia. He is dedicated to healthy living, exercising and spending time outdoors as much as possible. A firm believer in healthy diet, natural smoothies and energy healthy drinks for overall health benefits, Peter is powered by true motivation in all aspects of yoga and fitness-ing. He hopes to run his own yoga and fitness center someday. You can follow Peter on Twitter.