Eating a healthy, balanced diet is one of the simplest ways to look after your general wellbeing, but did you know that the foods you choose can also play a part in supporting your eyes?
While no single food can prevent or cure an eye condition, certain nutrients are known to help maintain healthy eyes. From colourful vegetables and oily fish to eggs, nuts and citrus fruits, adding more eye health foods to your meals can be a positive step towards caring for your vision.
At Scrivens Opticians & Hearing Care, we understand how important it is to protect your eyesight at every stage of life. Here, we look at the 12 best foods for eye health, the nutrients they contain and simple ways to include them in your diet.
Your eyes need a range of vitamins, minerals and antioxidants to function at their best. Nutrients such as vitamin A, vitamin C, vitamin E, zinc, omega-3 fatty acids, lutein and zeaxanthin all play a role in supporting healthy eyes.
A good diet can help support the surface of the eye, the retina and the blood vessels in and around the eyes. It may also help protect the eyes from oxidative stress, which is linked to some age-related changes.
However, diet is only one part of looking after your sight. Regular eye tests are still essential, as they can help detect changes in your vision and signs of wider eye health issues. You can find more advice in our eye health guide, or learn more about different eye conditions and when to seek support.
Carrots are probably the best-known food linked to healthy eyes, and for good reason. They contain beta-carotene, which the body converts into vitamin A.
Vitamin A helps support the surface of the eye and plays a role in helping the retina work properly, particularly in low light. This is why carrots are often associated with night vision.
Our tip: Add grated carrot to salads, roast carrots with herbs or include them in soups and stews.
Spinach, kale, spring greens and broccoli are all excellent eye health foods. They contain lutein and zeaxanthin, antioxidants that are found in the retina and help filter light.
These nutrients are often linked with supporting long-term eye health, making leafy greens a useful addition to your weekly meals.
Our tip: Add spinach to pasta dishes, blend kale into smoothies or serve broccoli as a simple side dish.
Salmon, sardines, mackerel and trout are rich in omega-3 fatty acids. These healthy fats are important for the body and may help support the tear film, which keeps the eyes comfortable and hydrated.
Oily fish is often recommended as part of a balanced diet and can be particularly useful for people who experience dry or tired eyes.
Our tip: Try adding oily fish to salads, jacket potatoes or wholegrain pasta dishes.
Eggs are a helpful source of lutein, zeaxanthin, zinc and vitamin A, making them one of the most convenient foods that are good for the eyes.
The yolk contains many of these nutrients, while zinc helps the body make use of vitamin A. Together, these nutrients support general eye health and healthy vision.
Our tip: Boil a few eggs at the start of the week for easy snacks or add poached eggs to wholegrain toast.
Oranges, grapefruits, lemons and limes are packed with vitamin C, an antioxidant that supports healthy blood vessels, including those in the eyes.
Vitamin C also helps the body maintain healthy tissue, making citrus fruits a simple and refreshing choice for anyone looking to add more eye health foods to their diet.
Our tip: Start the day with an orange, squeeze lemon over salads or add slices of citrus fruit to water.
Almonds, sunflower seeds, chia seeds, flaxseeds and walnuts contain vitamin E and healthy fats. Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals.
Nuts and seeds are easy to add to meals and snacks, making them a practical choice when thinking about the best foods for eye health.
Our tip: Sprinkle seeds over porridge, add walnuts to salads or keep a small portion of almonds as an afternoon snack.
Like carrots, sweet potatoes contain beta-carotene, which the body turns into vitamin A. They also provide vitamin C and fibre, making them a nutritious addition to a balanced diet.
Their bright orange colour is a useful clue that they contain carotenoids, the plant pigments linked to many health benefits.
Our tip: Try sweet potato wedges, mash or baked sweet potatoes topped with vegetables and beans.
Red, yellow and orange peppers are colourful and rich in vitamin C. They also contain other antioxidants that support general health.
Because vitamin C helps maintain healthy blood vessels, peppers are a great option for those looking for foods that are good for the eyes as well as the rest of the body.
Our tip: Slice peppers into sticks and serve with hummus, or add them to stir-fries and pasta sauces.
Blueberries, strawberries, blackberries and raspberries are rich in antioxidants, including vitamin C. These nutrients help support healthy cells and can form part of a varied, eye-friendly diet.
Berries are also easy to include at breakfast or as a light snack, making them a simple way to increase your intake of colourful fruit.
Our tip: Add berries to yoghurt, porridge or smoothies.
Beans, lentils and chickpeas are useful plant-based sources of zinc and fibre. Zinc plays a role in transporting vitamin A from the liver to the retina, which supports normal eye function.
They are also affordable, versatile and easy to include in soups, curries, salads and stews.
Our tip: Add lentils to homemade soups or use chickpeas in salads and wraps.
Whole grains such as oats, brown rice, wholemeal bread and quinoa provide fibre, B vitamins and minerals. They can help form part of a balanced diet that supports overall health, which in turn benefits the eyes.
Choosing whole grains instead of refined carbohydrates can also help provide a steadier release of energy throughout the day.
Our tip: Swap white bread, pasta or rice for wholegrain versions where possible.
Although it is not technically a food, water is essential for keeping the body hydrated, including the eyes. Dehydration can contribute to dry, irritated or tired eyes, so drinking enough fluids throughout the day is important.
Hydration is especially important if you spend a lot of time using screens, working in air-conditioned spaces or wearing contact lenses.
Our tip: Keep a bottle of water nearby and drink regularly throughout the day.
Eating the 12 best foods for eye health is a positive step, but it should sit alongside other healthy habits. To help care for your eyes, you should also:
If you are worried about your vision, have noticed changes in your eyesight or simply have questions about eye care, our eye health FAQs may help answer some common concerns. Alternatively, contact your local branch for further support.
