Eat For Good Eyes

Everyone has heard the expression, you are what you eat. That is especially true for your eyes. Eating right can help protect you from age related vision problems and keep your eyes healthy. Research has shown that with the right eating habits, you can protect against a number of issues. The trick, according to scientists, is to eat the rainbow, a variety of colourful fruits, vegetables and meats can help your vision in many different ways. Some of the best foods to eat for your vision include:

Citrus and Berries:

Both citrus fruits and berries are high in vitamin C. This water soluble vitamin can help reduce your risk of macular degeneration and cataracts. It is essential for keeping cells healthy and helps maintain connective tissue both in and out of the eye.

Leafy Greens and Eggs:

Leafy greens like Kale and egg yolks are high in lutein and zeaxanthin. These antioxidants help protect your eye from damage caused by free radicals. They also absorb up to 90% of blue light intensity. With a diet high in lutein and zeaxanthin, you can reduce your chances of age related macular degeneration by as much as 18%.

Nuts and Legumes:

Peanuts and almonds are both high in vitamin E. This has been shown to delay cataracts and age related macular degeneration. Peanuts also have high levels of omega 3 fatty acids. People with low levels of these fatty acids in their diets can develop eye diseases like diabetic retinopathy or damage to blood vessels in the retinas which can cause blindness.

Fatty Cold Water Fish:

Salmon, Mackerel, Anchovies and trout are all high in omega 3 fatty acids. This can help protect against dry eye syndrome as well as providing the same benefits discussed in the above section on peanuts.


Oysters contain high levels of zinc. This mineral is essential for healthy eyes because it allows the body to use vitamin A to create a pigment called melanin. Melanin protects the eye from light toxicity and has even been linked to better night vision.

Quinoa and other whole grains:

Eating a low glycemic diet and avoiding processed flower can reduce your risk of age related macular degeneration by 8%. That means oats, quinoa and cracked wheat are all on the menu.

If you are interested in taking the next step to protect your eyes, visit an Eyesite practice today and get an eye test. We can offer eye health advice and check for any vision problems as well as filling your prescriptions.