14 Foods That Are Good for Eye Health (Omega-Three Fatty Acids)

Freepik Human Eye Images | Free Vectors, Stock Photos & PSD
Freepik Human Eye Images | Free Vectors, Stock Photos & PSD

Eye Health (Omega-Three Fatty Acids) – Vision problems are one of the significant problems in human health and function. With age, a person’s eyesight usually begins to blur. Not only that, eye muscle tension, which is difficult to avoid due to short-distance activities, can also exacerbate the condition of a person’s eyes.

Nevertheless, changing a healthier lifestyle can seriously reduce the risk of eye health problems. This is mainly related to the intake of nutrients that enter our bodies. For example, nutrients such as zinc, copper, vitamin C, vitamin E, and beta-carotene may reduce the risk of age-related deterioration of eye health, according to the 2001 Age-related Eye Disease Study (AREDS).

There is. Another 2013 study found that nutrients such as omega-three fatty acids, zeaxanthin, and lutein also have eye health benefits. These nutrients are found in various foods:

Eye Health (Omega-Three Fatty Acids)


Many fish, especially oily or fatty fish, are a rich source of omega-3 fatty acids. Medical News Oily Fish, announced today, is a fish that contains oil in the intestinal and body tissues. Fish containing the highest levels of omega 3, such as tuna, salmon, mackerel, anchovy, mackerel, and sardines. Some studies have shown that fish oil can cure dry eyes, including the effects of spending a lot of time in front of a computer.

Nuts and legumes

Nuts and legumes are also suitable for eye health. This food contains vitamin E, which protects eye cells from free radicals. Vitamin E, launched by US News, also delays the onset of age-related visual impairments such as cataracts and macular degeneration. Eye-healthy nuts and legumes include walnuts, brazil nuts, cashew nuts, almonds, sunflower seeds, peanuts, and hazelnuts.

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Like seed nuts and legumes, whole grains are rich in omega-three and rich in vitamin E. In addition, some types of whole grains, such as chia seeds, are rich in omega 3.

Orange fruits

Orange fruit are rich in vitamin C. Like Vitamin E, Vitamin C is an antioxidant recommended by the American Optometric Association (AOA) to help combat age-related eye damage. In addition, orange is also a source of lutein and zeaxanthin. As explained above, these two nutrients are also suitable for eye health.

Leafy vegetables

Leafy vegetables are rich in lutein and zeaxanthin and are also a good source of vitamin C for the eyes. Green vegetables such as spinach and kale are easy on the eyes.


Carrots are rich in vitamin A and beta-carotene. Both ingredients can enhance night vision. Beta-carotene gives carrots an orange color. This nutrient is also an essential component of vitamin A once ingested. Vitamin A plays a vital role in vision. It is a component of a protein called rhodopsin that helps the retina absorb light.

Sweet potatoes

Like carrots, sweet potatoes are rich in beta-carotene. Sweet potatoes are also an excellent source of antioxidant vitamin E. With the release of Web MD, sweet potatoes have more than half of your daily vitamin C. Occasionally, replacing the carbohydrate source with sweet potatoes is an option for maintaining eye health.

Lean Meat and Chicken

Some types of meat are rich in zinc, which is associated with long-term eye health. Zinc may help age-related delay loss of vision and macular degeneration. The eye contains high levels of zinc, especially in the retina and the network of blood vessels surrounding it. Lean chicken, such as chicken breast, also contains zinc, which is lower than beef.

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Eggs are an excellent source of lutein and zeaxanthin, reducing the risk of age-related vision loss. Also, eggs are a vitamin C, E, and zinc source. In addition, the components of the egg help increase the amount of protective pigment in the macula, which is the part of the eye that controls central vision.


Moisture is essential to overall health, including eye health. Drinking plenty of water can prevent dehydration and reduce dry eye symptoms.

Red bell

Red bell peppers contain high levels of vitamin C. This content is good for the eye’s blood vessels and reduces the risk of developing cataracts. Brightly colored peppers also contain vitamins A and E.


Pumpkin is good food for eye health. The content of lutein and zeaxanthin provide these benefits. Other nutrients in pumpkin include vitamin C, vitamin A, zinc, and omega-three fatty acids.


Broccoli is a vegetable that combines nutrients that are good for the eyes. Some nutritional components are lutein, zeaxanthin, beta-carotene, vitamin C, and vitamin E. All of these ingredients are antioxidants that protect eye cells from free radicals.

Cantaloupe Melon

Cantaloupe Melon is an excellent source of vitamin A for the eye. Vitamin A content is significant for maintaining eye water and retinal function.

This article was posted on health.kompas.com.

Eye Health (Omega-Three Fatty Acids)
Human Eye Images | Free Vectors, Stock Photos & PSD

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