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Most times, people are of the opinion that failing eyesight comes with ageing or with eye strain. The truth remains that an unhealthy diet can contribute to poor eyesight, too. It is therefore important that certain nutrients like copper, vitamin C, vitamin E, beta carotene, and zinc are incorporated into our dirt to help strengthen eye health. In addition to the abovementioned nutrients, it has been proven that omega-3 fatty acids, copper, and lutein are good for the eyes.

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A wholesome diet that includes vegetables, fruits, and lean proteins will ensure that we get the right nutrients for eye health. There are other supplements that can be prescribed by an eye doctor should in case you are unable to get these nutrients from your diet.

In this article, we look at the top 10 nutrient-rich foods to boost eye health:

Fish: Some kinds of fish are rich in omega-3 fatty acids. Oily fish are especially rich in omega-3 nutrients and they can help to reverse dry eye which is often caused by spending too much time staring at a computer. These fish include:





Herring, etc.

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Carrots: Carrots are rich in both Vitamin A and beta carotene. Vitamin Afound in carrots helps with vision. Meanwhile, the body is dependent on beta carotene to make vitamin A. It is the beta carotene that gives the carrot its orange colour.

Leafy green vegetables: These vegetables are rich in lutein and are a good source of eye-friendly vitamin C. Some of them include spinach, collards, kale, etc.

Seeds: Some seeds are high in omega-3s and are a rich source of vitamin E. You can find these seeds almost everywhere and they include flax seeds, hemp seeds, etc.

Nuts and legumes: Nuts are also rich in omega-3 fatty acids and they also contain vitamin E necessary for protecting the eye against age-related damage. Lil seeds and nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include walnuts, peanuts, cashews, lentils, etc.

Citrus fruits: Citrus fruits are rich in vitamin C which is an antioxidant that fights age-related eye damage, just like vitamin E.Vitamin C-rich citrus fruits include: oranges, tangerine, grapefruits, lemons, etc.

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Eggs: Eggs are good sources of vitamins C and E, and zinc. They can reduce the risk of age-related sight loss.

Sweet potatoes: Carrots are not the only ones rich in beta carotene. Sweet potatoes are good sources of nutrients and the antioxidant vitamin E.

Beef: Beef is rich in zinc, which has been proven to increase long-term eye health and delay age-related sight loss. Meats such as chicken breast and pork also contain zinc, but to a lesser degree than that of beef.

Water: Yes, this fluid has all-around value to the human body system and is also vital to eye health. Drinking plenty of water can prevent dehydration, and can also reduce the symptoms of dry eyes.

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This article was first published on 20th April 2022


Ohia, Ernest Chigaemezu is a writer, editor, and grade teacher based in Jos, Nigeria.

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