Eat Your Way to Better Eye Health!

20 February 2019

Eat your way to better eye health

There are many unique and innovative ways to aid healthy eyes. One way of doing this is through the food that you eat. Read on for some suggestions and inspiration…

Green vegetables (kale, spinach, broccoli, asparagus, collards...)

Green vegetables are great for the eyes because they are filled to the brim with lutein and zeaxanthin. These are both yellow pigments which naturally occur in a lot of plants and vegetables. They are both very effective antioxidants. They promote healthy vision via several different methods. Yet in general eating green vegetables helps to counteract any macular degeneration which is related to age. Moreover, it helps to protect individuals against retinal damage as well.


Of course, you expected water to be on this list! Water is important for health in general, but especially your eyes, as it stops them from being dehydrated. Check out Filtap to ensure your water is filtered and suitable for drinking.

Omega-3 (salmon, tuna, mackerel, nuts, canola vegetable oil...)

Omega-3 is the fatty acids which are generally found in oily fish. Nevertheless, if you are not a lover of seafood then you can get your Omega-3 fix via certain vegetable oils and nuts. It is no mistake that you are constantly encouraged to eat fish – Omega-3 possesses a wealth of benefits. Relating to healthy eyes, it protects individuals from the dry-eye condition and like green vegetables it also aids with macular degeneration which is related to age.

Zinc (chickpeas, oysters, beef, kidney beans, pumpkin seeds...)

Zinc is found in an array of different foods and thus you should not find it too difficult to incorporate this into your diet. You need to get your zinc fix because if you fail to do so you can actually damage your eyesight, so this point is essential. This is because zinc releases vitamin A from the liver in order to be utilised in your eye tissue.

Vitamin C (grapefruit, papaya, oranges, strawberries, peaches...)

There is nothing better than eating scrumptious fruit during the summer months, and orange, strawberries, grapefruit and the other fruits mentioned have the makings of a fantastic fruit salad. As well as tasting fantastic, these fruits have a healthy dosage of vitamin C which is great for the eye because it gives support to the blood vessels.


Eggs get a section dedicated to themselves because they contain a wealth of different components which are beneficial to the eye and protect against cataracts. These include; amino acids, lutein (which is found in green vegetables), sulphur, cysteine and lecithin.

Vitamin E (peanuts, sunflower seeds, pecans, wheat germ, hazelnuts...)

Vitamin E possesses a wealth of benefits which are related to healthy vision. In general, they protect the eyes from deterioration and disease. Moreover, Vitamin E can help to counteract the progression of cataracts. And, like many others mentioned in this article, it can also help to prevent any macular degeneration which is age-related.

So there you have it; the top foods to eat to help your eyesight!
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