Diet & Nutrition
Necessary Foods for Healthy Eyes

Necessary Foods for Healthy Eyes

Vitamin A is an essential part of a healthy diet for the proper development, functioning and maintaining eyes, skin and the required immunity. Your everyday diet includes this mandatory vitamins and antioxidants in many fruits, vegetables, meat, fish and in some dairy source. It helps to prevent nighttime blindness, eye inflammation, dry eyes and treat several other health conditions. Here are some necessary foods for healthy eyes:


Carrot is the only vegetable that strikes your mind when you suffer from Vitamin C deficiency. It is also a rich source of fiber, magnesium, Vitamin C, K and B. Intake of more carrots can improve your vision. One medium carrot accounts for over 200% of the average person’s Vitamin A needs for the day.


Tomatoes are an excellent source of vitamin C, lycopene and low in calories but high in several vitamins and minerals. Just a small sized tomato provides 20% of your Vitamin A recommended for the day. The thin nerve tissue located back of your eyes rely on vitamin A and plays an important role in the process to detect light and send information to your brain. Low levels of vitamin A negatively affect your eyes, and cause a number of eye disorders that can ultimately lead to blindness.

Sweet Potatoes

Sweet potatoes are rich source of nutrient content. One medium sweet potato provides an incredible 438% of the average adult’s Vitamin A needs for the day, all while adding only 103 calories to your diet.


Spinach provides the content of Vitamin C, Vitamin K, manganese, iron and calcium. Including a cup of spinach in your daily food gives you a wonderful boost for your health. A cup of spinach provides 8 calories and 49% of Vitamin A per serving.


Peaches are high in Vitamin C, potassium, calcium, phosphorus, magnesium, and iron. A medium sized peach provides 59 calories and 10% of Vitamin A to get a quick boost for your body.


This fruit is rich in Vitamins, minerals, enzymes and antioxidants. It makes a best ingredient for salads and smoothies. Just a small piece of papaya provides 29% of the daily recommended value. It is also one of the best fruits for skin care.

Dried Apricots

It is a healthy snack rich in Vitamin A that boosts nutrients, Anti-oxidants and energy. Just one cup of dried apricot halves contains 94% of the recommended value of Vitamin A for the day.


Peas are rich source of Vitamin C, K and B. A cup of peas provides 134% of the recommended amount of Vitamin A, and with just a measly 62 calories. The vitamin A in black-eyed peas comes in the form of beta-carotene. This is used for improving vision, antioxidants and boost immune system.


It is a healthy balanced diet packed with nutrients and vitamins. One cup of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A. It makes a best ingredient for salads, smoothies and on dessert plates.

Turnip Greens

Leafy greens are low in calories, high in nutrients and easy to prepare. Most dark green veggies can be consumed raw, but in the case of turnip greens, cooking or steaming them before eating them will allow more of certain vital nutrients to be absorbed by your body. This is the nutrient that helps you see better in low light.