The Foods You Should be Eating for Good Eye Health

Your diet is very important for eye health, with studies showing that what you eat can affect your vision and the health of your eyes. It is important to get plenty of vitamins, minerals and carotenoids found in fruit and veg into your diet, to help protect your sight. Supplements can also prove to be beneficial as busy lifestyles mean people can often struggle to maintain a well-balanced and healthy diet every day. They can ensure you get the right intake of all the essential nutrients needed.

Here are some of the best foods recommended for eye health, and rich in the nutrients that your peepers need…

• Cold water fatty fish – such as salmon, sardines, mackerel, herring and tuna – these are the best sources of beneficial omega 3 fatty acids DHA and EPA which are important for maintaining eye health. Omega 3 fatty acids provide structural support to cell membranes and studies show they may be beneficial for dry eyes[¹]. Research has also shown that eating just one portion of fish a week may reduce your risk of developing age-related macular degeneration (AMD)[²] – the UK’s leading cause of blindness.

If you are not a fish lover there are other ways to ensure you get omega-3 into your diet with supplements – cod liver oil or krill oil capsules are a great option. 

• Nuts, seeds and vegetable oils – such as walnuts, flaxseed, chia seeds, soybean oil - these also contain omega 3, but in the form of ALA (alpha-linolenic acid) which is mostly found in plant sources. It is an essential precursor to EPA and DHA, so not used as readily by the body, but including such plant foods in your diet is still a vital way to increase your levels of important omega-3. Vegan omega flaxseed oil softgels are a convenient way to provide doses of ALA.

• Broad leaf greens such as spinach and kale – they are a great source of lutein and zeaxanthin – carotenoids, which are a class of phytonutrients that are produced by plants and cannot be synthesised by our own bodies. Therefore we need to consume them through our diet. Research shows that carotenoids are a vital key to healthy eyes and good vision[³]. Lutein is a major antioxidant and is found in the macula (the central area of our retina responsible for vision). Lutein filters out high energy blue light which may help to protect your eyes from the damaging effects and reduce your risk of macular degeneration in later life.
  

• Blueberries, blackberries, blackcurrants and red grapes – these all contain anthocyanins, another powerful antioxidant. It may contribute to normal blood circulation and the maintenance of normal retina function. Research has shown it can help with night vision and protect your eyes from UV damage, glaucoma, cataracts and more[⁴].

• Foods rich in Vitamin C – Citrus fruits (e.g. oranges, grapefruit, mandarin), strawberries, kiwi, peppers, potatoes, tomatoes or broccoli are all great sources. The recommended UK daily intake of Vitamin C for adults is 40mg. Much research has highlighted the link between this antioxidant vitamin and eye health[⁵]. Higher dietary intake of Vitamin C has been found to have a potentially preventative effect on cataract progression[⁶].

• Orange vegetables and fruits – for example carrots, sweet potato, papaya, apricots, peppers, cantaloupe melon – they are important foods for eye health because they contain beta-carotene as well as Vitamin C. Beta carotene is an antioxidant compound, and gives vivid red, yellow and orange colouring to fruits and vegetables. It is a provitamin A carotenoid that is converted into the body into Vitamin A, which is a vital nutrient for vision.

• Foods rich in Vitamin E – these include nuts, seeds, soy and vegetable oil. Some sources containing particularly good amounts include almonds, wheat germ, sunflower seeds, avocados, peanuts/peanut butter and salmon. Many eye conditions are associated with oxidative stress caused by free radicals, which are unstable molecules in the body. Vitamin E is a potent antioxidant that helps to protect cells in the eyes, so adequate intake of this Vitamin is recommended to maintain proper eye health. Some studies have shown that a diet high in Vitamin E may reduce the risk of age-related cataracts[⁷].The recommended UK daily intake of Vitamin E for adults is 4mg for men and 3mg for women.

• Foods rich in Zinc – This mineral plays a vital role in helping to transport Vitamin A from the liver to the eye to produce Melanin a pigment in the eyes that protects from UV light. Zinc deficiency has been linked to poor night vision. Good dietary sources include red meat, poultry, shellfish, wholegrains, pulses and legumes, dairy, nuts and seeds. Zinc can also be found in fortified cereals. The recommended UK daily intake of Zinc for adults is 9.5mg for men and 7mg for women.

• Foods rich in B complex Vitamins – The B Vitamins have numerous links to eye health, particularly B6, B9 (folic acid) and B12. Studies have shown that they can reduce the risk and development of age-related eye issues such as Age-related Macular Degeneration (AMD)[⁸]. Top food sources include wholegrains (e.g. brown rice, wheat), beef, seafood, poultry, eggs, milk, cheese, legumes, leafy greens (e.g. Broccoli, spinach), nuts, seeds and fortified foods such as breakfast cereals and yeast extract.

• Sulphur rich foods such as eggs, garlic, onions, shallots, sprouts, broccoli, cauliflower, cabbage and capers - which is necessary for the production of glutathione. Glutathione is a natural antioxidant produced by all living cells, and has an important role in protecting the eyes, being required to maintain the health of the lens in our eyes[⁹]. N-Acetyl-L-Cysteine is a supplement form of the sulphur containing amino acid Cysteine.

It is also wise to remember the importance for everybody to have regular sight checks. Lifestyle choices can affect our eye health, and positive behaviour and choices can help to preserve good vision, and reduce the risk of eye damage or developing a sight-threatening condition. We have a whole range of supplements dedicated to looking after the health of your eyes. Click here to browse now.