Eye Health | Optical Centre Smartbuyglasses UK

What Food Can I Eat To Protect My Eyes?

It’s important to have a healthy, balanced diet for all sorts of reasons. Just like with all other organs, there are foods you can eat that help improve or maintain the function of your eyes. There are many different types of foods for eye health. Take a look at our list of the best foods for eye health:


Vitamin A

Vitamin A reduces the risk of night blindness, hence the idiom that states carrots (which are crammed with vitamin A) help you see in the dark. A lack of vitamin A is your diet can contribute the degeneration of vision over time. Sources of vitamin A are pumpkin, sweet potato, kale and cod liver oil.


Vitamin C and Bioflavonoids

Vitamin C maintains the collagen and elasticity of the cornea, the retina’s capillaries, and reduces the risk of eye diseases like cataracts. The effects of Vitamin C are enhanced when consumed with bioflavonoids, which occur naturally in almost all the same foods as vitamin C. Red or green sweet peppers, broccoli, oranges, kiwis and most berries, and orange coloured fruits all contain lots Vitamin C and bioflavonoids.

kiwis are good for your eyes

Vitamin E and Selenium

Found in nuts, seafood, whole grains, seeds and spinach, Vitamin E helps reduce the risk of macular degeneration and cataracts. Selenium is also essential since it helps your body to absorb Vitamin E. Too much Vitamin E can cause blood thinning and prevent healthy clotting however, so beware.


Lutein and Zeaxanthin

Lutein and zeaxanthin are yellow pigments which are found in high amounts in the macula area of the human eye. They are also found in green leather vegetables like kale, spinach, collard greens and turnip greens. They are essential to maintain the lutein and zeaxanthin levels in the macula, since damage to this area can lead to central vision loss- the most common reason for age related blindness.

fruit is good for your eyes!

Omega-3 fatty acids

Our body can’t produce these fatty acids, but they are essential for the development of vision in infants, draining intraocular fluid from the eyes, and reducing the risk of high eye pressure and glaucoma. The best source of Omega-3 fatty acids is fish, particularly oily fish like salmon, mackerel and sardines, though you can also get them from seeds like chia and flax. Omega 3 is one of the best eye health foods.



Zinc is essential to absorb Vitamin A in our bodies, which is crucial for eye health. Our body contains Zinc, which interacts with enzymes of all kinds to reduces the number of toxic free radicals in our body. Lots of different foods contain zinc, such as tofu, beans, nuts, eggs, seafood and whole grains. But remember to not over-do it, since too much zinc can cause problems.

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