Top Foods for Better Vision and Night Sight
Post on 17th January 2025
During the winter months it is almost impossible to avoid driving in the dark. Looking after your eye health is not only key to helping you achieve better night vision, but it’s good for your overall wellbeing too.
At Scrivens Opticians & Hearing Care, we have over 85 years of experience helping people care for their eyesight and understand how a nutritious diet is the perfect recipe to improve your vision.
How does diet impact eye health?
Your eyes, like any other part of your body, need proper nutrition to function at their best. Indeed, eye problems such as cataracts, glaucoma and macular degeneration are all affected by our diet. Certain nutrients play crucial roles in maintaining eye health, preventing age-related eye diseases, and even improving night vision.
Top 10 foods for eye health
- Carrots
It’s not just an old wives’ tale—carrots really are brilliant for your eyes and help you to see in the dark! Packed with beta-carotene, which your body turns into vitamin A, the common carrot supports overall eye health. Vitamin A is essential for maintaining the health of your cornea and retina.
Our Tip: Try grating raw carrots into your salad or roasting them with a drizzle of honey for a sweet side dish.
- Leafy Greens
There’s a reason why we should love our greens. Spinach, kale, Swiss chard and broccoli are full of lutein and zeaxanthin. These nutrients are like nature’s sunglasses, protecting your eyes from harmful light. They also help prevent age-related macular degeneration and cataracts.
Our Tip: Whip up a green smoothie or sauté some greens with garlic for a tasty side.
- Sweet Potatoes
Another beta-carotene powerhouse, sweet potatoes are a delicious way to look after your eyes. They’re also rich in vitamin E, which works together with vitamin C to keep eye cells healthy.
Our Tip: Try sweet potato wedges as a healthier alternative to chips.
- Eggs
Start your day with eggs for a dose of lutein, zeaxanthin and zinc, which helps absorb vitamin A – and all crucial for tip-top vision.
Our Tip: Boil a batch of eggs at the start of the week for quick, eye-healthy snacks.
- Citrus Fruits
Oranges, lemons, and grapefruits are bursting with vitamin C, which supports the health of your eye’s blood vessels. Vitamin C is also an antioxidant that helps protect against cataracts.
Our Tip: Squeeze fresh lemon into your water or over salads for an extra vitamin C boost.
- Nuts and Seeds
Snack on almonds, walnuts, and chia seeds for a hit of vitamin E and omega-3 fatty acids. These nutrients help protect your eyes from damage caused by unstable molecules called free radicals.
Our Tip: Create a trail mix with your favourite nuts and seeds for a quick, eye-healthy snack.
- Oily Fish
Tuck into salmon, mackerel, or sardines for a hefty dose of omega-3s, which are vital for eye function. These fatty acids may help protect against dry eyes and reduce the risk of macular degeneration.
Our Tip: Aim for at least two portions of oily fish per week.
- Bell Peppers
These rainbow veggies – red, yellow, orange and green – are rich in vitamins A and C, both essential for eye health. Red bell peppers, in particular, are high in antioxidants that can help protect your eyes from damage.
Our Tip: Slice bell peppers into sticks for a crunchy snack with hummus.
- Beef Liver
It’s not always the number food of choice, but beef liver is an excellent source of vitamin A. It also contains zinc, which helps vitamin A travel from your liver to your retina.
Our Tip: If liver isn’t your cup of tea, other lean meats also provide zinc and vitamin A, though in smaller amounts.
- Oysters
Also known as the food of love, oysters are zinc-rich, helping vitamin A reach your retina. They’re also a good source of omega-3 fatty acids.
Our Tip: If you’re not keen on oysters, other shellfish like crab and lobster also provide zinc.
Beyond Diet: Other Tips for Eye Health
While a healthy diet is crucial for maintaining good vision and helping you drive at night, there are other steps you can take to keep your eyes in tip-top shape:
- Wear drive safe lenses: Switch your standard prescription lenses to drive safe lenses that reduce glare and improve vision in low-light conditions
- Take screen breaks: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
- Stay hydrated: Drinking plenty of water helps maintain the moisture balance in your eyes.
- Get regular eye check-ups: An optician can spot potential issues before they become serious problems.
- Don’t smoke: Smoking increases the risk of several eye diseases.
Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy and a balanced diet is best created with a variety of proteins, dairy, fruits and vegetables.
However, while diet plays a crucial role in maintaining eye health, it’s not a substitute for regular eye tests. If you have any concerns about your eye health, you will find help and advice on our website or alternatively visit your local Scrivens branch.
If you found this article useful, you may also be interested in our maintaining healthy vision top tips.