October 2022 | Eurobio


How Healthy Diet Can Influence Our Wellbeing?

Having a healthy diet will influence our wellbeing in the short run and also for the long haul. There are many benefits of eating well. Eating healthily can help keep our energy level high throughout the day and also significantly reduce our risk of many chronic diseases. Consistently eating healthfully has major benefits for our eye health as well. 

A healthy lifestyle can reduce the risk of various eye problems while eating healthily, including the right type vitamins and minerals may also help with our eye care. Vitamins and minerals such as Lutein, Fish oils, and Bilberry that are good for eye health can be obtained from multiple food sources, which we will discuss more in this article and how they play a role in our eye care.

Food for Eyes

Eating the right food is the best way to get eye-healthy nutrients. Below are 11 types of food and fruits that are good for our eyes and it will do us good by adding them in our everyday diet:

  • Fish, especially oily fish

    Oily fishes contain omega-3 fatty acids that can provide long term benefit is for several eye conditions such as dry eyes and age-related macular degeneration. Such fishes include sardines, tuna and salmon.

  • Beans and legumes

    Low in fat and packed with zinc, beans and legumes such as kidney beans and chickpeas are good food options especially for vegetarians to protect the retina and lower the risk of getting cataracts.

  • Seeds and nuts

    Besides containing omega-3 fatty acids, seeds and nuts also contain vitamin E that offers antioxidant protections to the eyes, which can help slow age-related macular degeneration from getting worse. It may also help prevent cataracts. Eating a handful of seeds or nuts each day will boost your vitamin E levels.

  • Citrus fruits such as oranges and lemons 

    Citrus fruits contain vitamin C which provides antioxidant protection to fight age-related eye damage.

  • Carrots

    Carrots are a good source of beta-carotene, which is a form of vitamin A. Vitamin A is essential for good vision, especially for our eyes to see in low light conditions.

  • Eggs

    Eggs are very versatile and can be made into many types of dishes, which makes them an easy great addition to our everyday diet. Eggs are excellent sources of lutein and zeaxanthin which protects our eyes from sunlight damage.

  • Water

    As roughly 60% of the human body is water, it is not surprising that adequate hydration is good for eye health. Our eyes rely on water to keep them lubricated in the form of tears and drinking more water can help our eyes to produce a healthy volume of tears. Poor hydration will cause dry eyes and affect vision clarity.

  • Raw red peppers

    Although all colours of pepper have nutritional benefits, red peppers may have higher antioxidants and nutrient levels as they are riper than the yellow or green peppers. Red bell peppers are high in vitamin A and vitamin C which may lower our risks of getting cataracts.

  • Dark leafy greens

    Dark leafy vegetables are rich in vitamin C and E, which help to lower your risk of long-term eye diseases. They also contain a fair amount of lutein and zeaxanthin.

  • Lean meat and poultry

    Although oyster contains more zinc per serving than other food, lean proteins such as beef, pork and chicken are all good sources of zinc as well.

  • Dairy products such as milk and yogurt

    Milks and yogurts not only contain vitamin A but also zinc. Therefore, incorporating dairy products in everyday diet is vital for maintaining good eyesight

Warning Eye Health Signs

While taking steps to maintain our eye health, there are a few alarming signs that we should also be paying attention to and seek advice from healthcare professionals should we experience them, such as:

  • Double vision
  • Change in colour of our iris, which is the white part of the eyes
  • Dry eyes with itching or burning sensation
  • Excess discharge from the eyes or tearing
  • Trouble focusing

Quick Tips to Keep Eyes Healthy

Apart from eating nutrient rich foods that are good for the eyes, we should also be practicing good habits to take care of our eye health such as:

  • Minimizing screen time to reduce digital eye strain
  • Wear sunglasses to protect our eyes from harmful ultraviolet (UV) rays
  • Try to avoid blowing air into your eyes
  • Maintaining healthy sugar levels to prevent diabetic retinopathy
  • Washing your hands before putting on contact lenses

We should also visit our eye doctor regularly for eye health examination and inform our doctor should our vision get worse after treatments.


  • MediLexicon International. (n.d.). 10 best foods for eye health and eyesight. Medical News Today. Retrieved October 13, 2022, from https://www.medicalnewstoday.com/articles/321226
  • WebMD. (n.d.). 10 foods that are good for your eyes. WebMD. Retrieved October 15, 2022, from https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods 

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Our body is constantly in contact with bacteria, viruses, radiation and pollution. Therefore, we need a strong defense system to protect us from getting ill. Strong and healthy defense systems consist of the intact physical defense system (skin and mucous layer) and the healthy immune system.

To boost our immune system, we can adopt a healthy lifestyle and focus on nutrient-rich food in our daily lives. In this post, we will be discussing the importance of maintaining our immune system at a healthy state and also the variety of fruits that contain essential vitamins to maintain a healthy immune system.

What Is Considered A Healthy Immunity?

A strong immune system is critical to keep you healthy all year long and especially to protect you during the flu season. On a daily basis, we are constantly exposed to potentially harmful substances or viral infections that will make us fall sick.  A healthy immune response system recognizes and neutralizes these harmful substances from the environment should they enter into our body such as bacteria, viruses and also pollutants.

People with poor immune health will have a higher risk of getting sick when they are exposed to cold or flu viruses, having frequent infections, longer lasting or have an allergic reaction that affects the body, leading to long recovery time.

What Vitamins Strengthen the Immune System?

Eating enough nutrients as part of a varied diet is required for the healthy function of all cells, including our immune cells.There are many vitamins and minerals that can help to strengthen our immune system, such as vitamin C, vitamin E, vitamin A, Zinc, Selenium and many more. Out of all of these immune boosters, vitamin C is one of the commonly discussed and widely available vitamins that we can obtain through fruits, vegetables and also through supplementation. Besides being an immune booster, vitamin C is also needed for growth and repair of all tissues in our body, which is an important function for wound healing.

Although Vitamin C is present in so many foods, the amount of consumption might still be inadequate probably due to lifestyle habits and poor food choices such as constantly consuming food that are high in saturated fat, sugar and salt, while not taking in important nutrients.

Here are a few examples of fruits that are widely available which contain high amounts of vitamin C:

  • Orange

    Orange is a widely eaten fruit that makes up a significant portion of vitamin C daily intake. Commonly available in households, it is a go-to fruit to prevent or reduce the likelihood of a cold. Oranges contain 59 mg of vitamin C per 100 gram.

  • Apple

    In addition to vitamin C content, apples contain quercetin, a type of antioxidants that helps to boost the immune system and reduce inflammation.

  • Grapefruit 

    Just like oranges, grapefruits are also a great source of vitamin C. However, grapefruits interact with statin, which is a medication that helps to lower cholesterol level therefore both should not be taken together. Besides vitamin C, grapefruits also contain significant amounts of vitamin A and fibre.

  • Strawberry 

    Besides vitamin C, strawberries also contain an excellent amount of manganese, folate and potassium, which are the most abundant vitamins and minerals in strawberries. They are also loaded with antioxidants and other beneficial plant compounds.

  • Guava 

    Not only does it have a higher content of vitamin C than orange, with 228mg of vitamin C per 100mg of fruit, guava is also loaded with other nutrients that are beneficial to us. One of the key nutrients in guava is fibre, which is known to help with digestion and ease the symptoms of constipation.

  • Blueberries 

    Often labelled as superfood, blueberries are high in antioxidants and contain anthocyanin, which is a type ofplant flavonoid. These powerful antioxidants may help protect cells against damage from disease-linked free radicals.

  • Pineapple

    Pineapples are loaded with vitamin C and manganese. It also contains a group of digestive enzymes called bromelain that breaks down protein molecules and aids in digestion.

Besides taking in vitamin C rich fruits, there are also multiple ways to strengthen our immune system by changing our daily lifestyles such as:

  • Find relaxing ways to cope with stress levels
  • Exercise regularly or increase your physical activity
  • Eating a balanced diet
  • Get at least 7-9 hours of sleep a day
  • Avoid smoking and minimize consumption of alcohol

While citrus fruits may be the most well-known source of vitamin C, you can also find a wide variety of other fruits and food sources that are rich in Vitamin C such as peppers, broccoli and brussels sprouts. A diet rich in vitamin C is an essential step toward positive health benefits and disease prevention.


  • Hill, C. (2022, May 10). 20 foods that are high in Vitamin C. Healthline. Retrieved October 10, 2022, from https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_21
  • Whitbread, D. (2022, September 27). Top 10 foods highest in Vitamin C. myfooddata. Retrieved October 11, 2022, from https://www.myfooddata.com/articles/vitamin-c-foods.php 

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