JAM | Jun 14, 2023

10 foods to eat for good eye health

Vanassa McKenzie

Vanassa McKenzie / Our Today

Reading Time: 4 minutes

Can you imagine living with a sensory disability? Better yet could you imagine living with a visual disability? Of course, there are people who are still able to live a functional life with a visual disability but this can have a profound impact on how we make sense of the world around us.

The eyes similar to the ears, nose, tongue and skin are a fundamental sense organ that allows us to make sense of our surroundings. The eyes allow us to see by taking in light from the world around us and sending visual information to the brain.

There are several conditions that may affect the function of the eyes such as vision problems, eye injuries and autoimmune disorders.

With regular visits to your ophthalmologists and the right information at your fingertips, you can keep your eyes healthy.

Leafy green vegetables

Growing up in a Jamaican household, children are oftentimes encouraged by parents and grandparents to eat vegetables to become healthy and strong. This is never been more true because green leafy vegetables are packed with essential nutrients such as lutein and zeaxanthin that help to improve our eye health.

There is a wide variety of green leafy vegetables to choose from such as callaloo, pok choy, lettuce and kale.


Carrot is a popular root vegetable that is widely known for its nutritional benefits, especially for the eyes.

Carrots are a great source of beta-carotene which helps to convert Vitamin A, a nutrient that is good for eye health.


Fish is another food that should be on your dinner plate to improve your eye health. Fish contains important nutrients such as omega-3 fatty acids, protein and vitamin D to help improve your eyesight.


Peanuts, almonds and cashews are a popular snack in Jamaica not only because they taste good but they are also good for your health.

Nuts such as almonds, peanuts, pistachios and hazelnuts are a great source of vitamin E which helps the body to ward off certain age-related damages to the eyes and other eye diseases such as cataracts.

Citrus fruits

Citrus fruits such as oranges, lemons, lime, grapefruit and tangerine contain vitamin C, an important antioxidant for eye health.


Are you an egg lover? If that is a yes then you are well on your way to achieving healthy eyesight. Egg yolks contain important nutrients such as vitamin A, lutein, zeaxanthin, and zinc are all great for the eyes.

Red peppers

Red peppers are a great source of Vitamin C, lutein and zeaxanthin which help to strengthen the vessels in the eyes and fight age-related illnesses in the eyes such as cataracts.


Beef contains essential nutrients such as zinc and vitamin A which are both good for eye health and the overall health of the body.


Do you suffer from dark, puffy eyes? Then you may need to prepare your very own natural potato eye masks. Potatoes contain vitamin C and vitamin D which are both important antioxidants to promote healthy eyes and skin.

It also contains anti-inflammatory properties which help to relieve puffiness under the eyes and brighten discolouration under the eyes.


There are numerous health benefits that can be achieved from the consumption of water. Water consumption helps to reduce dehydration by replenishing fluids lost through urination and sweating.

Similarly, water aids in the prevention of dry eyes which occurs when the eyes don’t make enough tears to provide enough lubrication for the eyes.

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