Boost your Eye Health with Healthy Diet

Eyes are the window to the soul, our eyes are the second most complex organ in our body after brain. Our eye cells gradually degenerate in our aging process which might leads to blurry vision, visual fatigue or even some eyes related health problems. Nowadays, the use of electronic gadgets has been continuously increasing with the advanced technology, resulting in eyesight deterioration. Time to take care of your eyes and protect your eye cells. Do you know what are the nutrients that could improve our vision?

Vitamin A

Vitamin A is very crucial to healthy vision because it has essential roles in photoreceptor cells in the retina. Vitamin A is an important factor affecting the dark adaptation of photoreceptor cells, therefore, vitamin A deficiency could leads to night blindness.

Food rich in vitamin A includes carrot, pumpkin, tomato, broccoli, corn and papaya.


Anthocyanins have high antioxidant properties which can protect the retinal pigment epithelial cells from free radical damage. Anthocyanins improve ocular blood circulation, stimulate the regeneration of rhodopsin, reduce visual fatigue and also aid in reducing the risk of cataracts.

Food rich in anthocyanin includes cranberry, blueberry, eggplant, purple cabbage, purple potato and purple onion.

Vitamin C

Vitamin C possess high antioxidant properties, which can protect our eyes from UV light exposure. Vitamin C is important in enhancing the ocular blood flow and help delaying the aging of eye cells.。

Food rich in vitamin C includes orange, lemon, kiwi, bell pepper and guava.


Lutein is one of the important nutrients found in the macula and retina in human eyes. It helps in reducing eye dryness, relieving visual fatigue and light sensitivity problem. Lutein can protect the eyes from blue light damage, especially for people who are exposed to electronic devices all the time and some office workers who need to use computer on a daily basis. Blue light of electronic devices can penetrate through lens to the retina and cause retinal photochemical damage. Lutein helps to absorb blue visible light and protect the eye cells from UV damage.

Food rich in lutein includes spinach, peas, pumpkin, onion and papaya.

Omega-3 fatty acids

The eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in Omega-3 are good for eye health, they can improve the health of the retina and help preserve our vision. DHA is found in high amounts in our retina, it can enhance vision and improve visual acuity. It has been proven in clinical studies that DHA in Omega-3 has positive effect on relieving dry eyes problem.

Food rich in Omega-3 includes salmon, avocado, tuna, walnuts and chia seed.

CHEVIN Nutritionist Ke Qi:

Don't take your eyes for granted, our eyes are very complex but fragile. The risk of many eyes related health consequences increases with age, such as cataracts, glaucoma, and age-related macular degeneration (AMD), and some of serious eye diseases may even cause blindness. You can try to add more nutrients which are crucial for your eye health into your daily diet, such as carrots, purple cabbage, goji berries, or high-antioxidant fruits. Good eye health starts with the right nutrients on your plate.

Nutritionist Lau Ke Qi

  • Taylor's University
  • Bachelor of Food Science and Nutrition
  • Master degree in Nutrition University Putra Malaysia
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