Your eyes do a lot for you-whether you're soaking in a sunset, binge-watching your favourite show, or reading this blog. So why not return the favour with a diet that supports healthy vision?
What you eat matters more than you think. We are all aware of the importance good nutrition plays in our overall health and wellbeing. But you may not realise that eating a well-balanced diet is essential for keeping your eyes healthy as well. Studies have shown that certain antioxidants and vitamins can play an integral role in maintaining and protecting our eye health. From vibrant veggies to omega-rich fish, certain foods are packed with nutrients that support clear vision, reduce dryness, and protect against long-term damage. A few smart choices on your plate can make all the difference. Here's a breakdown of the best foods to keep your eyes bright, clear, and comfortable.
Fruits & Veggies: Nature’s Eye Protectors
Getting your five-a-day isn’t just good for your overall health, it’s a win for your eyes too. Vibrant fruits and vegetables are packed with vitamins C and E, which help protect your eyes from damage and support healthy tissue. Grab yourself a wide variety- think of eating the rainbow.
Carrots, leafy greens, berries, and citrus fruits are all excellent choices. Bonus: they’re delicious and easy to incorporate into almost any meal or snack.
Lutein: Your Eye’s Natural Sunglasses
Lutein is a powerful antioxidant that helps protect the retina from oxidative stress, digital eye strain, and age-related macular degeneration (AMD). It’s found in the macula - the part of the eye responsible for colour, detail, and central vision.
Think of lutein as your internal sunglasses, shielding your eyes from harmful blue light and fatigue.
Lutein-rich foods include:
- Egg yolks
- Spinach and kale
- Orange peppers
- Carrots
- Squash
- Kiwi fruit
Oily Fish: A Splash of Omega-3 Goodness
Experts recommend enjoying two servings of fish each week, with at least one being oily fish. Why? Because oily fish are rich in omega-3 fatty acids, especially DHA (docosahexaenoic acid), which plays a key role in maintaining normal vision. DHA is found in high concentrations in the retina and helps keep your eyes lubricated and moist. If you're experiencing dry eyes (or even dry skin) it could be a sign you're not getting enough.
Top oily fish to add to your plate:
- Sardines
- Mackerel
- Herring
- Salmon
- Trout
Vitamin B2 (Riboflavin): Clarity in Every Bite
Vitamin B2 helps maintain the clarity of the lens in your eye, which is essential for sharp vision. You’ll find it in a variety of foods, including:
- Liver and kidneys
- Fortified cereals
- Milk and dairy
- Eggs
- Cheese
- Green vegetables
- Yeast extract (yes, Vegemite lovers-your toast is doing good things!)
Zinc & Copper: Tiny Minerals, Big Impact
Trace elements like zinc and copper might be small, but they’re mighty when it comes to eye health. They help maintain normal vision and shield your eyes from oxidative stress, the wear and tear caused by sunlight and daily exposure to environmental factors.
Oxidative stress is linked to free radicals, unstable molecules that can damage cells and increase the risk of conditions like heart disease, diabetes, and yes - vision problems.
Zinc-rich foods to include:
- Red meat
- Oysters and other seafood
- Nuts and seeds
- Whole grains
- Dairy products
And, for people on a plant-based diet, they can top up their levels with nuts, dried beans, soy-based food, milk and dairy products, whole grains and fortified breakfast cereals.
Copper can be found in:
- Lentils
- Pumpkin seeds
- Pistachios
- Lima beans
- Shiitake mushrooms
- Dark chocolate (sweet news for chocoholics!)
Zinc also plays a role in retinal function, and low levels have been associated with poor night vision-so it’s worth keeping an eye on your intake.
Water: The Unsung Hero of Eye Comfort
Last but definitely not least-hydration. Drinking enough water helps prevent dry eyes and keeps your entire body functioning smoothly.
Aim for:
- 2 litres per day for women
- 2.5 litres per day for men
It’s simple, accessible, and one of the easiest ways to support your eye health.
Spring has an abundance of vibrant, seasonal produce! With a balanced diet full of colourful produce, healthy fats, essential minerals, and plenty of water, you’re giving your vision the best chance to thrive - helping to protect against age-related vision changes and keep your sight sharp today, and for years to come. Let’s celebrate the season on the Gold and Tweed Coasts with fresh, locally grown goodness that’s as beneficial for your body as it is for your eyes. If it's been a while between visits or you'd like more tips for at-home eye care, contact us today - we'd love to see you soon!