Research shows that certain nutrients can help maintain healthy eyes and prevent eye problems. A balanced diet containing vitamin A from carrots, tomatoes and sweet potatoes; vitamin C from broccoli and oranges; omega-3 fatty acids from salmon and tuna; and green leafy vegetables like spinach can help keep eyes healthy. Maintaining a healthy weight by watching protein and controlling diabetes is also important for eye health since obesity is a leading cause of eye diseases.

1. Eye Care - Changing LifeStyle for Good
Research Studies have shown that nutrients such as Vitamin C, Vitamin A, Vitamin E, beta carotene,
lutein, zinc, omega-3 fatty acids can help in keeping eyes healthy & preventing eye related problems.
Eat following foods regularly to maintain healthy eyes :
1. Vitamin A rich fruits & vegetables : It is important for retina. Eat Carrots, tomatoes, mangoes,
sweet potatoes, watermelon, pumpkin, fish and eggs. Carrots contain a lot of beta carotene which is
very helpful for healthy eyes.
2. Vitamin C rich fruits & vegetables : Broccoli, oranges, bell peppers, and brussels sprouts. If you
find these taste good then you can mix in yogurt.
3. Drink plenty of Water : It helps in reducing Dehydration.
4. Omega-3 Fat : Oily Fish like salmon, tuna, sardines, halibut. etc. It helps in protecting blood
vessels in eyes. It helps in preventing dry eyes. But avoid Omega-6 fatty acids (found in vegetable
oils, processed & packaged food) which counteract omega-3 fat.
5. Green leafy vegetables : spinach, mustard greens, kale, and collards. Spinach also contains beta
carotene, Vitamin C and lutein which is found to reverse macular degeneration symptoms.
6. Proteins : Eggs, nuts, beans, and other non-meat protein sources.
Eating balanced diet also helps in controlling weight and hence obesity related problems like
Diabetes which is one of the main reason for eye problems in adults.
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