Subscribe Blog

Oct 26

A diet for the eyes

Posted on Thursday, October 26, 2017

Today I’m going to write about how to keep those peepers of yours healthy and diet is certainly the key to that. Everyone knows that nutrient rich food keeps our bodies healthy but which specific nutrients do our eyes need to stay healthy? I will answer all in today’s blog and all dietary requirements will be included!

The first nutrient is Omega-3, the most obvious thing to eat would be cold-water fish such as salmon or sardines, but if fish don’t float your boat the next best thing is walnuts which believe it or not are a far better source of omega 3 than salmon. For all of those with a nut allergy then chia seeds (also a better source than salmon) or flaxseeds would be more than enough to get your daily allowance. So how does omega-3 help our eyes? It can help prevent eye diseases such as macular degeneration, cataracts and glaucoma. Of course you can get Omega-3 from supplements if you eat enough of the above then there’s no need.

Next on my list are the duo of lutein and zeaxanthin (a bit of a mouthful!), both of which come from those leafy greens we love to hate. The best sources are kale and spinach but you can also get them from avocados broccoli and peas. These plant pigment antioxidants can also help prevent macular degeneration and cataracts. They also come in supplement form and we even stock it so if you’re not a fan of your greens then these will be the best source.

Onto the vitamins! Vitamin A can keep dry eyes and night blindness at bay; however it’s not carrots that help you see best in the dark. Eggs! Yes, eggs are a great source of vitamin A along with sweet potato and apricots. But don’t stop eating those carrots as they’re still a good source of vitamins.


If like me you love berries then you're in luck as these along with most citrus fruits are packed full of vitamin c which can help prevent the onset of cataracts and macular degeneration.

Vitamin E and Zinc promote overall eye health and wholegrain foods are a great source of the stuff including rice, quinoa and wholewheat pasta. Kidney beans and lentils (that good old superfood) are also full of Zinc.

So the rule of thumb is have a good rainbow coloured diet, no that doesn’t mean sweets, fruits and veg will do and your eyes should stay healthy for longer. Of course like anything this isn't guaranteed but eating your five a day certainly doesn't do any harm.

Thanks for reading!