Vision is one of the most important things that make life worth living.  No one can be totally happy if he is not able to see anything that surrounds him.

In order to maintain our vision, it is important for us to seriously take good care of our eyes and keep them healthy and protected from degenerative diseases.  We need to eat foods which contain substances that can help to keep the health of our eyes at the optimum.

Here are ten essential substances that help to keep our eyes healthy and in good condition:

Vitamin A and Beta-Carotene

Vitamin A and beta-carotene are essential substances that enhance the performance of your eyes in giving color to your vision.  It also enhances your the ability to see in poorly lit conditions. 

One of the most common indications of vitamin A deficiency is night blindness.  Eating vitamin A rich foods such as carrots, pork, chicken, beef, cod liver oil, broccoli, mango, apricot, milk, egg and butter can help to keep your eyes in good health.

Vitamin C

Vitamin C is a potent antioxidant which helps to cleanse your body from toxins that cause oxidative stress.  Oxidative stress in the eyes can lead to various eye diseases such as cataract, macular degeneration due to aging and glaucoma.  There are a lot of foods which are loaded with vitamin C.  These include citrus fruits, oranges and lemons, red pepper, parsley, broccoli and blackcurrant.

Vitamin D

Vitamin D is another substance which helps to prevent age-related macular degeneration.  You can take plenty of vitamin D from the sun, but food sources of this vitamin include eggs, tuna, sardines, salmon and fish liver oils.

Vitamin E

Vitamin E is another potent antioxidant which helps to protect your body from toxins that cause oxidative stress.  Vitamin E rich foods include spinach, nuts, mango, tomato, olive and broccoli.

Omega-3 Fatty Acids

It is another substance which helps to prevent macular degeneration.  Omega-3 is commonly contained in fishes such as herring, salmon, sardines and tuna. 


Flavonoids are substances which are responsible for the pigments of most fruits and vegetables.  They contain antioxidant properties which help to protect your body from toxins.  According to research, flavonoids also help to increase the blood flow to the eyes.  Foods which are loaded with flavonoids include bilberries, citrus fruits, tea, dark chocolates and red wine.


Zinc is a mineral which helps to maintain the health of eye nerves and prevent macular degeneration.  It is found mostly in chicken, beef, pork, almonds, peas, kidney beans and cashews.

Lutein and Zeaxanthin

Lutein and Zeaxanthin are a carotenoid substances found in green leafy vegetables.  They help to protect your eyes from oxidative stress which is one of the major causes of eye diseases including age-related macular degeneration and cataract.  These substances are abundant in Kiwifruit, collard, kale, spinach and broccoli.


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