World sight day 2020 – TOP 10 goodies for eye health


Several healthy foods can help prevent eye diseases

World Vision Day is celebrated on the second Thursday in October at the initiative of the World Health Organization. In 2020, its date is October 8th. The holiday was founded to attract global attention to the problems of blindness, visual impairment and rehabilitation of people with visual impairments.

The age of computer technology is very detrimental to the eyes. According to the International Agency for the Prevention of Blindness, approximately 253 million people have vision problems. Eye diseases affect over 19 million children. And 65% of all people with visual impairments are people aged 50 and over.

To maintain natural vigilance, doctors advise eating a healthy diet. Vision-enhancing products contain many beneficial compounds that protect the eyes from harmful factors.



Any nuts (almonds, peanuts, walnuts) are rich in vitamins E and B2. The first is necessary for the normal functioning of the macula – a small area on the retina from which visual information enters the brain. In addition, vitamin E fights free radicals that damage the tissues of the eye and prevents the appearance of cataracts.

Vitamin B2 (or riboflavin) affects color perception, has a beneficial effect on visual acuity. Deficiency of this element often leads to the development of inflammatory diseases – blepharitis and conjunctivitis. For the prevention of eye pathologies, it is enough to eat one handful of nuts a day.

Fatty fish


Herring, mackerel, salmon are not only tasty, but also healthy. Fatty fish contain omega-3 and omega-6 unsaturated fatty acids, which play an important role in eye protection. They improve nerve conduction in the retina and participate in the formation of tear fluid. Deficiency of elements threatens vision impairment.

One serving of fish per week is enough to maintain eye health. If you do not want to choose bones, you can replace the dish with two or three tablespoons of fish oil.

Egg yolks


Egg yolks are a valuable source of lutein. In terms of the content of this element, they overtake all other food products.

Lutein accumulates in the macula and protects the eye from the aggressive effects of ultraviolet rays. In combination with zinc, the intake of this element protects the retina from age-related damage, and the lens from clouding.

You need to take the yolks raw, since lutein does not withstand heat treatment. However, there is one thing: eggs contain cholesterol, so people suffering from atherosclerosis should not abuse them.



Carrots are the most popular medicine for improving vision. It contains a lot of beta-carotene, which breaks down in the body to vitamin A. This valuable element is part of the visual pigment of the eye, thanks to which a person can distinguish objects in the dark. With a lack of vitamin A, the acuity of twilight vision decreases up to its complete loss (“night blindness”).

Carotene is absorbed only with fats, so you need to eat carrots in combination with vegetable oil, sour cream or mayonnaise. It is better to grate the vegetable on a fine grater.



With the help of citruses, you can prevent the development of inflammatory and age-related eye diseases. The vitamin C they contain strengthens the capillaries, improves the supply of nutrients to the eye tissues and slows down the development of cataracts. Anyone who eats one orange a day provides himself with about half the daily dose of ascorbic acid.



Anthocyanins, which are part of blueberries, strengthen the walls of the capillaries of the eye, protect the retina from age-related degeneration, and reduce eye fatigue. Flavonoids and tannins, which are rich in wild berries, have anti-inflammatory effects, improve blood circulation.

During World War II, British pilots ate blueberry jam daily to relieve the strain of their eyes after night flights. Today, doctors especially recommend blueberries for people working at a computer. Just half a glass of fruits a day will prevent the development of diseases caused by high visual stress.



It’s not for nothing that the crispy vegetable has a golden color. It does contain gold, albeit in microscopic doses. However, this amount is quite enough to maintain the health of the eyes, and the whole organism as a whole.

Gold is part of the retina, has anti-inflammatory and antiseptic properties. The action of the mineral is supported by B vitamins, vitamin E, iron and calcium, which are also found in corn.

Cottage cheese


Cottage cheese is rich in vitamin B12, which ensures a normal blood supply to the eyes. Plus it contains a lot of calcium, which strengthens the eye sclera, and potassium, which gives strength to the eye muscles.

All these elements are constantly consumed by the body, so products containing them should appear on the table every day. It is recommended to eat at least 100 grams of cottage cheese per day.



The green vegetable boasts the highest lutein and zeaxanthin content. Only 50 grams of spinach will satisfy the daily requirement for these elements.

Zeaxanthin, like lutein, protects the retina from harmful UV rays and prevents aging of the eye tissues. Regular consumption of spinach can help relieve tension, strengthen eyes and prevent the development of cataracts. You need to eat a vegetable raw.

Dark chocolate


The healing properties of chocolate are explained by the presence of flavonoids in it – compounds that strengthen the walls of blood vessels, improve nutrition and renewal of retinal cells. With the help of this delicacy, the further development of myopia and loss of vision in old age can be prevented. You need to eat 10-30 grams of dark chocolate a day without any additives or impurities.

* This is an informational website. We encourage you to consult your doctor before taking any action. Only a doctor can know what is indicated and contraindicated for your body.