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6 Natural Food For Healthy Eyes

6 Natural Food For Healthy Eyes

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Wholesome plant-based  foods provide the eyes with all the nourishment they need to fight free radicals and prevent diseases and premature aging. For example, temporary myopia can be prevented or reversed with a diet high in antioxidant-rich plant foods in addition to having good eye care habits.

We gather 6 plant-based food which improves the health of your eyes safely and naturally.




Chinese Wolfberries are the richest natural source known of the Carotenoid Zeaxanthin. Zeaxanthin protects the eyes by absorbing damaging blue light and reducing glare. Chinese wolfberries also have high levels of polysaccharides, polyphenols and lutein, which have been shown to improve vision and prevent diabetic retinopathy and blindness.

According to a study published in the Journal of the American Medical Association, people with the highest dietary carotenoid intakes, particularly zeaxanthin and lutein, had a 43% decrease in Age-related Macular Degeneration (AMD) risk compared to those with the lowest intakes.




The common carrots are rich in carotenoids such as beta-carotene and lutein.


Carotenoids are powerFul antioxidants that can protect the eyes against free radical damage. Beta-carotene is the carotenoid with the highest vitamin A activity. Vitamin A is essential for the retina to function properly. It also moistens the eyes to prevent dryness and irritation and helps the eyes adjust to light changes.


Vitamin A deficiency can cause reduced night vision and is the leading cause of preventable blindness in children. Lutein helps to increase the density of macular pigment in the human retina and to decrease the risk of developing macular degeneration.


A U.S. study showed that women who ate more than two servings of carrots a week had a 64% lower risk of glaucoma compared with those who ate lessthan one serving a week. Eating carrots can also help in lowering the risk of Age-related Macular Degeneration (AMD).


SourceCharacteristics, Pros & Cons
Synthetic supplements
  • High doses may increase the chance of death from all causes
  • Uncomfortable side effects such intestinal distress(i.e.constipation, gas and bloating), kidneys stones, nausea, cramps, diarrhea, vomiting and others
  • Fat-soluble
  • Highly available
  • Easily stored in body tissues
  • May cause toxicity
  • In the the form of carotenoids
  • Only converted to Vitamin A when te body requires it
  • Do not build up in the body




The seeds of Cassia Tora show strong free radical scavenging activity and inhibit the formation of advanced glycation end products (AGEs) which have been linked to cataract development. They are also used for eye conditions such as dim vision and night blindness and to relieve red, sore, and swollen eyes due to liver inflammation.


According to Traditional Chinese medicine (TCM), Cassia Tora is beneficial for vision as it is belived that there exists strong connection between the health of the liver and the health of the eyes. In this repsect, modern research confirms that Cassia Tora seeds does indeed help to protect the liver by boosting the activities of antioxidant enzymes.




Chia seeds are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA has powerful anti-inflammatofy effects that may help prevent eye conditions linked to oxidative stress and inflammation. These include Dry Eye Syndrome (DES) and diabetic retinopathy.


Alpha-linolenic acid (ALA) is converted to 2 other omega-3 fatty acids, DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), in the human body. DHA and EPA can reduce the risk of Age-related Macular Degeneration (AMD) and help retinal cells fight oxidative stress. DHA makes up 60% of fatty acids n retinal cells in optic nerves.


Research has shown that open-angle glaucoma patients have lower-than-average DHA and EPA concentrations in blood. In addition, Omega-3 Fatty acids can help lower eye pressure.




The Oligomeric proanthocyanidins (OPCs) in grape seed have antioxidant capabilities greatly superior to beta-carotene and vitamins E and vitamin C.


These oligomeric proanthocyanidins (OPCs) may strengthen blood vessels in the eyes, slow down their aging, and help to protect against and improve eye conditions, including diabetic retinopathy and macular degeneration. Oligomeric proanthocyanidins (OPCs) also protect against the damaging effects of oxidative stress.


Besides this, grape seed proanthocyanidin extract has been found to prevent cataract formation.




The blueberry has a high concentration of antioxidants and phytochemicals that can effectively neutralize free radicals and protect the retina. Blueberries are rich in anthocyanins. powerful antioxidants that can protect the eyes from free radical damage, strengthening the retina’s defenses.

Madeline Kwan

Madeline graduated with honours in Bachelor of Science Dietetics with Nutrition and is now pursuing the Master Of Science (Health Sciences) course. Currently working as clinical dietitian in a private health institution in Singapore, Madeline shares her passion for nutrition & diet education, repoductive health and general fitness tips by in her articles for YesMyWellness.com. She is also involved in a number of community projects, which includes travelling to rural areas in South East Asia conducting talks, workshops, health checks.

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