Eye health
A Feast for your Eyes
The foods that go with healthy eyes, and where to find them.
Eating for your eyes
A feast for your eyes
Many people take healthy eyes for granted until something changes. What you eat is part of looking after them. Studies link good nutrition with eye health, including dry eyes, cataracts, glaucoma and macular degeneration.
No food or supplement replaces an eye test. Talk to your doctor or a dietitian before you change your diet or take supplements.
The five food groups
What to add to your plate
| Nutrient | Where you find it, and why it matters |
|---|---|
| Vitamin C | Citrus fruit, berries and many vegetables. It is an antioxidant, and studies link it with a lower risk of cataracts. |
| Vitamin E | Nuts, sweet potatoes and fortified cereals. Another antioxidant, it helps protect cells in the eyes from unstable molecules called free radicals. |
| Lutein and zeaxanthin | Green leafy vegetables such as kale and spinach, yellow vegetables and egg yolks. Studies link them with a lower risk of chronic eye conditions. |
| Vitamin D | Fatty fish such as tuna, mackerel and salmon, foods fortified with vitamin D (some dairy products, orange juice, soy milk and cereals), liver, cheese and egg yolks. |
| Essential fatty acids | Omega-3 fatty acids are important for the development of vision and for the retina to work properly. Find them in fatty fish, nuts, seeds, soy products, beans, whole grains and leafy vegetables. |
| Zinc | A trace mineral that helps bring vitamin A from the liver to the retina. Find it in beef and lamb, oysters, nuts and dark chocolate. |
Dry eyes
Dry eyes and screens
At a screen
You tend to blink less
Almost everyone who uses a digital device feels their eyes get dry from time to time. When you read from a screen, your eyes keep refocusing, and you tend to blink less. Blinking moisturises the front of the eye.
What may help
Water, fish and fatty acids
Drink plenty of water. Fatty fish and omega-3 fatty acids are often suggested for dry eyes. If your eyes are often dry, talk to your optometrist.
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