World Sight Day: Eight foods to keep your eyes shining bright

  • AFP, New Delhi
  • Updated: Oct 13, 2016 14:06 IST
Carrots, apricots, clementines and other yellow or orange foods are recommended to maintain good vision. (Shutterstock)

Thursday is World Sight Day, which is the perfect occasion to review your eye health. Here are some of the most beneficial foods to counter eye disorders and help maintain good eyesight.

Fatty fish

Rich in omega-3, fatty fish like tuna, herring or sardine (steamed or grilled) nourish the cell membranes of nerve cells, including the retina, and prevent the onset of eye diseases linked to ageing.

Clementines, oranges and mandarins

Like citrus fruits, these three can be found all year-round and are rich in vitamin C. They contain antioxidants that protect the cornea, and prevent cataracts.


Carrots are full of beta-carotene, an antioxidant precursor of vitamin A. It is rich in pigments that protect the retina, especially against cataracts. Cooked carrots should be consumed several times a week.

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Tested by Royal Air Force pilots during World War II, these are renowned for their night vision. Blueberries contain anthocyanins and vitamin C, components that boost visual acuity and help alleviate eye fatigue.


Rich in pigments, vitamins and beta-carotene, spinach is a super food for your eyes, as it protects against loss of visual acuity and UV rays. It should be a staple in all kitchens, and should be consumed either alone or with sides, in a salad or cooked.


Thanks to its numerous antioxidants including vitamin A — essential for seeing in the dark — eggs are renowned for their protective qualities. They also help protect against age-related macular degeneration (AMD), a disease of the retina.


This green vegetable is rich in antioxidants and pigments, and contains a high level of vitamin C. It helps protect the retina and the crystalline lens from UV rays.


A great source of lutein and zeaxanthin, essential pigments for eye health, this ingredient protects against AMD and can be eaten in salads, cooked or raw. Consuming 5gm to 6gm per day is said to be one of the best ways to prevent cataracts.

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