10 foods that are good for your eyes

A healthy diet can be a great way to take care of your eyes. But do you know which nutrients are good for them? Vitamins A, B, C and E plus certain minerals all help protect your eyes from age-related vision problems such as cataracts and age-related macular degeneration (AMD).

Eating a healthy, well-balanced diet also helps you maintain a healthy weight. This reduces your chances of developing type 2 diabetes, which can cause blindness if left untreated.

10 food groups to keep your eyes healthy

1. Beta-carotene rich vegetables and fruit

Orange-coloured vegetables are rich in beta-carotene, a form of vitamin A. These include carrots, sweet potatoes and pumpkins. As for fruits rich in beta-carotene, try mangos and apricots.

2. Beans and legumes

Low in fat, high in fibre and packed with zinc, beans and legumes in your diet can help keep your eyes healthy. They include kidney beans, lentils and chickpeas.

3. Citrus fruit and berries

Oranges and orange juice are a great source of vitamin C, along with other citrus fruits. Vitamin C is an antioxidant and therefore can protect your eyes from the damaging effects of free radicals. 

4. Dairy foods

Dairy foods including milk (especially from grass-fed cows) and yoghurt are rich in vitamin A and zinc. Vitamin A helps keep your corneas (the front part of your eye) clear and has an important role in helping you see at night. Meanwhile, zinc helps protect your retina (the back of your eyes), which detects light.

5. Green leafy vegetables

Green leafy vegetables are rich in the antioxidants lutein and zeaxanthin. These are natural chemicals, known as carotenoids, that stop leaves on trees from drying out in the sun.

Try including spinach, kale and Swiss chard in your diet or adding spinach and kale to smoothies. Broccoli and Brussel sprouts are also rich in lutein and zeaxanthin. 

6. Lean meat and poultry

Beef, pork and chicken all contain zinc, which is used by the eyes to create the protective pigment melanin found in your retina. For plant-based sources of zinc, eat wholegrains, tofu, tempeh, nuts and seeds.

7.Oily fish

Oily fish are high in omega-3, which helps reduce the symptoms of dry eyes and protects against AMD. Oily fish include salmon, mackerel, trout, sardines and tuna. Vegetarians and vegans can get omega-3 from chia seeds, flaxseeds, hemp seed oil, walnuts and algae-derived supplements.

8. Raw fruit and vegetables

Eating foods packed with vitamin C every day is a good way to keep the blood vessels in your eyes in good condition. Oranges, papaya and strawberries, as well as many vegetables, especially red peppers, tomatoes and cauliflower, are all good sources. Try to eat these vegetables and fruits raw as cooking them destroys the vitamin C they contain. 

9. Seeds and nuts

Eating a handful of seeds or nuts each day will boost your vitamin E levels. This vitamin helps prevent cataracts. Almonds, hazelnuts, peanuts and peanut butter are all good sources of vitamin E. Seeds rich in vitamin E include sunflower, sesame, chia and pumpkin seeds.

10. Wholegrains

Swap refined carbohydrates such as white bread, white rice, pasta, cakes and pastries for wholegrains as they contain vitamin E, zinc and niacin, which all keep eyes healthy. Brown rice, whole oats, wholemeal bread and pasta, and quinoa are all good alternatives.

Other ways to keep your eyes healthy

As well as eating a healthy, balanced diet, there are a number of other ways to keep your eyes healthy.

Stop smoking

If you smoke, you are more likely to develop cataracts, AMD or damage the optic nerves in your eyes. 

Wear good sunglasses

Sunglasses protect your eyes from damaging ultraviolet rays (UV rays). Buy sunglasses that block out 99-100% of UVA and UVB. Some contact lenses offer UV protection, but wear sunglasses too, as an extra layer of protection.

Wear protective eyewear

If you’re working in an environment with debris or harmful chemicals, it’s essential to wear safety goggles to protect your eyes. 

Wear sports goggles

Some sports have a higher risk of injury to the eyes, such as hockey, tennis and squash. Ensure that you wear adequate eye protection.

Take a rest from the computer screen

Staring at a digital screen for many hours can strain your eyes, giving you blurred vision, dry eyes and a headache. Regularly take a screen break by following the 20-20-20 rule. Every 20 minutes, stop looking at the screen for 20 seconds and focus your eyes on something about 20 feet (6 metres) away. 

Make caring for your eyes part of your everyday life to enjoy healthy vision for longer. Also, ensure you attend your regular eye tests, as often as your optometrist advises.