Skip to main content
Photograph of food market

Top five foods for happy and healthy eyes

Photo by ja ma on Unsplash

We all know the drill: following a regimented contact lens care routine and having regular eye checks with your optician is the best way to look after your eyes. However, not many people know that certain foods can also do wonders for your vision. Including ‘eye foods’ in your daily meal plan can lower the risk of eye conditions and diseases, plus it will give your overall health a boost.

These are the foods you can eat to keep your eyes healthy:

Fish: Rich in omega-3 fatty acids, studies suggest that fish can help to maintain the level of moisture in your eyes. The fats also contribute to the development and protection of the retina. Types of fish with plenty of omega-3 fatty acids are salmontunamackerel and sardines

Photograph of fish dish
Photo By Picjumbo_com on Pixabay

Carrots: High levels of Vitamin A and Beta Carotene are found in carrots. Vitamin A is produced through Beta Carotene and helps the retina to absorb light, convert it into a signal and send it to the brain. 

Photograph of carrots
Photo by Jonathan Pielmayer on Unsplash

Leafy green vegetables: Vegetables like spinachkalechard and broccoli are great for your eye health. Leafy green vegetables are full of antioxidants (Lutein and Zeaxanthin), which can prevent macular degeneration (a medical condition that can cause blurry or no vision) and cataracts (clouding of the lens). 

Photograph of vegetables
Photo by rawpixel on Unsplash

Nuts: Many nuts contain – like fish – high amounts of omega-3 fatty acids, which may not only improve your memory but also your vision. Nuts like almondspistachioswalnutscashews and peanuts are the best choice.

Photograph of nuts
 Photo by Maddi Bazzocco on Unsplash

Citrus Fruits and Berries: Citrus fruits like lemonsgrapefruits and oranges, and berries are natural antioxidants. They are rich in Vitamins C and E, which help to lower the risk of macular degeneration and cataracts. 

Photograph of berries
Photo by Alex Block on Unsplash

Why don’t you give your eye health a boost and start including a few of these superfoods into your daily meals? Or combine as many as you can and have a big salad bowl with spinach leaves, some grated carrots, an avocado, tuna and a few chopped nuts on top. Easy to prepare and super delicious – make your eyes happy!