What should I consume for healthy eyesight?

March 26, 2024 | 06:01 pm PT
My eyes frequently feel blurry and I notice a decline in my vision. What should I include in my diet to enhance them? (Duc Huy, Tien Giang)


Maintaining a well-balanced diet is crucial for preserving the brightness of your eyes and lowering the likelihood of eye conditions. Introducing foods that are high in vitamins A, B, C, E, omega-3 fatty acids, and antioxidants into your daily regimen can help in enhancing your vision.

Vitamin A plays a role in the chemical processes occurring within the rod and cone cells in the retina, aiding in the creation of retinal pigments and the regulation of eyesight. Sources rich in Vitamin A include the liver of animals, a variety of eggs, milk, carp, and duck.

Beta-carotene, which the body can convert to vitamin A upon absorption, thus promoting vibrant and healthy eyesight, can also be a beneficial addition. Fruits and vegetables bearing yellow-orange hues, such as papaya, carrots, pumpkin, along with dark green leafy vegetables like spinach and broccoli, are high in beta-carotene.

Fruits and vegetables bearing yellow-orange hues contain beta-carotene, a compound beneficial for eyes. Illustration photo by Pexels

Fruits and vegetables bearing yellow-orange hues contain beta-carotene, a compound beneficial for eyes. Illustration photo by Pexels

Vitamin C is beneficial for eye vision and can decrease the risk of developing cataracts. Vitamin C can be obtained from citrus fruits such as limes, grapefruits, as well as strawberries, tomatoes, grapes, pineapples, broccoli, bok choy, dill, and spring onions.

Vitamin E aids in lowering the risk of glaucoma and serves as an antioxidant. It is present in a variety of vegetable oils, for instance, soybean and peanut oil, and in seeds such as those of pumpkin, watermelon, and sunflower.

Lutein helps maintain sharp and clear vision, filters out ultraviolet rays, and safeguards the retina. It is found in abundance in foods like corn, spinach, eggs, and kale.

Selenium plays a role in the antioxidant defense system, offering protection to both the eyes and brain. It is plentiful in several seafood, meats, eggs, and grains.

Additionally, supplementing with natural broccophane extract (derived from broccoli) can enhance thioredoxin production, a minor protein that acts as a reducing antioxidant, thereby helping in the protection of retinal pigment epithelial cells and the crystalline lens. This extract also ameliorates various eye conditions, including blurriness, fatigue, dryness, soreness, and aids in preventing vision loss.

Should you endure persistent blurriness or a decline in vision, consulting with an eye care professional for appropriate intervention is recommended.

Dr. Tran Thi Tra Phuong

Nutrihome Nutrition Clinic System

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