Healthy diet - Healthy Vision

Why what you eat matters for your eye health:

Many of us are unaware that what we eat can affect how well we see.

However, eye friendly nutrients found in fruit, vegetables, legumes, fish, whole grains, nuts and oils can all help protect our sight.

Eating the right foods gives our eyes nutrients that help protect sight and support clear, comfortable vision:

Fish including salmon, sardines, cod and tuna are excellent sources of DHA and omega-3 fatty acids.

These provide structural support to cell membranes and can be beneficial for dry eye and general eye health.

Blueberries and grapes

These contain anthocyanins, which may help with night vision.

Green leafy vegetables such as spinach or kale

These are rich in carotenoids, especially lutein and zeaxanthin.

Lutein, meso-zeaxanthin and zeaxanthin form a yellow pigment that helps protect the macula – a tiny yellow spot in your retina – from excessive sun damage by acting as a natural sunblock.

Whole grains and avocados

are rich in Vitamin B. Deficiency in complex B Vitamins may increase your risk of cataracts and retinal changes

Papaya

is a good source of beta carotene which can help to prevent ‘free radical’ damage inside the eye.

Eggs

are rich in cysteine, sulphur, lecithin, amino acids and lutein. Sulphur may protect the lens of the eye from cataracts.

Alcohol

You should also ensure your alcohol intake is within Department of Health and Social Care recommended limits – no more than 14 units a week. This is equivalent to six pints of beer or six glasses of wine.

It’s also recommended that you have some alcohol-free days.

A varied diet including fruit, vegetables, pulses, fish, whole grains, nuts and healthy oils supplies a broad range of nutrients that support long-term eye health.

To make life simple Eat a "Rainbow" of different coloured Fruit & Veg each week and you won't go far wrong!

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