The food we consume can not only be converted into energy for activity, but also provides health benefits for the body where one of them is the eye. Nutrients contained in some foods can protect the eyes from several diseases.


Having a healthy and balanced diet is the key to maintaining eye health and can reduce the risk of eye disorders. Serious eye disorders can be prevented by consuming food containing vitamins, nutrients and minerals. Eye disorders that can be prevented by consuming healthy foods such as:

  • Cataracts
  • Decreased eye function due to age
  • Glaucoma
  • Dry eyes
  • Decreased night vision

Antioxidants are needed to keep the eyes healthy. Here are some types of antioxidants needed to maintain eye health:

  • Lutein
  • Zeaxanthin
  • Vitamins A, C, E
  • Beta carotene
  • Omega-3 fatty acids
  • Zinc

Is food good for maintaining eye health?

The following are the best foods for eye health that can be found easily.


Eating fish, especially salmon can be a food to maintain eye health. Fish contain omega-3 fatty acids, DHA and EPA which can help the development of vision and retinal health and can help prevent dry eyes. Omega-3 can also protect the eyes from glaucoma.


Eggs are good food for eye health. Egg yolks contain vitamin A, lutein, zeaxanthin, and zinc, all essential ingredients for eye health. Vitamin A has a role to protect the surface of the eye (cornea). Lutein and zeaxanthin can reduce the risk of cataracts and decrease eye function due to age. Zinc helps maintain the health of the retina which is the back of the eye and serves to help the eye see at night.


Almonds contain vitamin E. Taking regular amounts of vitamin E can help prevent eye disorders due to age and cataracts.

Dairy products

Dairy products such as milk and yogurt can have a good effect on the eyes. Content in dairy products such as vitamin A, zinc and minerals can maintain overall eye health starting from the cornea, tissues of the eye and retina.


Carrots are very well known for maintaining eye health. Carrots contain vitamin A and beta carotene which can help maintain eye surface, prevent eye infections and other serious eye disorders. In addition to carrots, other orange fruits and vegetables such as sweet potatoes, cantaloupe and manga also have high beta carotene content.

Kale / Cabbage Leaves

Kale has a high content of vitamins, essential nutrients and minerals that are very good for eye health. It also contains antioxidants lutein and zeaxanthin . These nutrients can help prevent serious eye disorders due to age and cataracts. The body cannot form itself lutein and zeaxanthin so it must be given through daily food. In 100 grams of kale containing 11.4 mg of lutein and the recommended amount of lutein every day is 10 mg per day. Other vegetables that have a high content of lutein are red chili and spinach. Kale can be process by sautéing or put in a salad mixture.


Oranges contain vitamin C which is the key to eye health. We can find Vitamin C in  fresh fruits and vegetables. Vitamin C plays a role in maintaining the health of blood vessels in the eye so that it can prevent the development of cataracts and eye disorders due to age.

Beef and Poultry

Zinc has the role of carrying vitamin A from the liver to the retina. Foods that have high zinc content are shellfish, beef, pork and chicken.


Broccoli contains vitamin A (lutein, zeaxanthin and beta carotene), vitamin C and vitamin E which can protect cells in the eyes from free radicals.

Let’s choose foods full of nutrition to maintain the health of your beautiful eyes.