Foods That Support Eye Health for Bangladeshi Families
A healthy diet is one of the best ways to protect your vision naturally. In Bangladesh, nutrient-rich foods like fish, greens, and colorful fruits play a vital role in preventing eye strain, dryness, and age-related decline. This guide covers the most effective foods for your eyes — and when supplements may be needed to fill the gap.
Why Nutrition Matters for Your Eyes
Your eyes need a daily supply of antioxidants, omega-3s, and vitamins to function properly. Nutrients like Vitamin A help prevent night blindness, lutein and zeaxanthin protect the retina from blue light, and zinc helps transport these nutrients to where they’re needed most.
- 🥦 Leafy greens supply lutein and zeaxanthin for macular health
- 🐟 Fish provides omega-3s to reduce dryness and eye fatigue
- 🥕 Carrots are rich in beta-carotene (Vitamin A) for sharper vision
- 🍊 Citrus fruits deliver Vitamin C for antioxidant protection
- 🥜 Nuts and seeds provide zinc and healthy eye fats
Top Supplements to Support Eye Nutrition
🥇 Healthy Care Bilberry and Lutein Capsules
- Provides lutein for macular and retina protection
- Bilberry improves circulation and reduces inflammation
- Great for people with poor diets or high screen use
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FAQs About Eye-Friendly Foods
Can food alone protect my eyes from screen damage?
A balanced diet helps, but supplements may be needed if you have high screen time, poor diet, or existing vision issues.
Which fruits are best for eye health?
Oranges, mangoes, papaya, and berries are rich in Vitamin C, beta-carotene, and antioxidants — all great for vision.
How often should I eat omega-3-rich fish?
At least twice a week. If not possible, consider a supplement with purified fish oil or plant-based omega-3s.
