Foods Good For Healthy Eyes

According to Prof.Le Bach Mai, former Deputy Director of the National Institute of Nutrition, Medical Director of the North of Nutrihome, providing enough vitamin A from food will help limit the risk of eye diseases, helping couples healthier eyes and strengthen the immune system, prevent disease.

(Photo: Hmun)


Salmon is rich in omega-3 fatty acids, which are important for the retina, helping to reduce the risk of cataracts. Doctor Bach Mai recommends that adults and children should eat salmon at least 2 times a week to benefit their eyes. Besides, omega-3 is also abundant in tuna and seafood, so you can choose to diversify your diet.

Dark green vegetables

Dark green vegetables such as kale, spinach, broccoli, watercress… are food sources of vitamin A for the eyes. You should prepare a variety of vegetables to avoid boredom. For example, broccoli can be sautéed, boiled or made into vegetable cakes, can drink a glass of fresh spinach juice every morning before breakfast. 

Pumpkin, corn…

Squash contains a lot of beta-carotene. This is a precursor to vitamin A and will be converted to vitamin A when it enters the body. Some other types of squash that are equally rich in vitamin A are yellow zucchini and pumpkin.
In addition, doctor Bach Mai said that eating corn on a regular basis will reduce cataracts and help prevent the destruction of yellow pigments in the eyes. Studies show that corn contains 4 substances including: beta-carotene, folate, zeaxanthin and lutein to better protect eyes.


Carrots have a lot of vitamin A in the form of beta-carotene, lutein helps to improve eyesight significantly, and also helps increase the density of retinal pigments.
Carrots are easy to eat and a familiar food in every family’s meal through nutritious soups and soups. In addition, carrots are also used to eat raw, make smoothies…

Sweet potato

You can make a simple breakfast menu with 2 sweet potatoes, choose sweet potatoes for the main meal (such as sweet potato soup with pork tail); or rice stuffed with potatoes for people who are on a diet. Baked sweet potato cake, cocoon sweet potato… are also interesting choices for young people.
Sweet potatoes are both close to Vietnamese people and a rich source of vitamin A for the eyes to strengthen the immune system. In addition, beta-carotene in sweet potatoes is also very important for healthy eyes.


Watermelon contain a large amount of vitamin A if used regularly. Research shows that for every 100 grams of watermelon can meet 34% of the daily value of vitamin A. Watermelon also contains a lot of water, delicious, so it can contribute to providing water and refreshment.

Mango, papaya

Besides watermelon, mango contains many nutrients including vitamin A, vitamin C, vitamin B group, fiber, fat. Therefore, if you want to have healthy eyes, you should not ignore mango.
Papaya is also rich in vitamin A, each family can supplement themselves with this fruit through soups, smoothies or eat directly.

Dry fruit

Dried fruits (plums, peaches, apricots, bananas, walnuts…) are healthy snacks. Dried fruit contains abundant vitamin A content. According to PGS.TS.BS Le Bach Mai, eating prunes will help keep your eyes bright and healthy because every 28 g of prunes provides 3% of vitamin A.

(Source: by Anh Chi)

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