The Best Foods For Healthy Eyes

The natural degradation of vision is inevitable as we age, but opting for a healthier lifestyle can have a positive impact on our eyes and allow us to maintain better vision for longer. The foods we eat play a significant role in this. Just like the rest of your body, your eyes need to have the right levels of nutrition, and sufficient exercise to be healthy. 

This article highlights some of the most effective foods that are good for the eyes and maintaining better vision. Here are our top food choices that can be easily and consistently added to your diet to promote your eye health.

Dark Leafy Greens & Vegetables

We have all been told to eat our vegetables, but you don’t often hear that it is good for our eyes! Eating leafy greens such as spinach and kale provides our body and eyes with lutein and zeaxanthin, both of which are important in maintaining healthy eye function. You will also find an abundance of Vitamin C in these eye-friendly vegetables.

For a quick and easy snack, carrots are a great choice. After all, carrots help you see in the dark, right? Well, although they might not give you military-grade night vision, it is not entirely a myth! Carrots have a high concentration of beta-carotene and Vitamin A, these help with the absorption of light into the retina, and the conversion of light into a signal which is sent to the brain.

Those with a vitamin A deficiency may experience ‘night blindness’. Beta carotene is essential in the body for creating vitamin A, which makes carrots doubly effective, you can also find this nutrient in sweet potato.

Meat & Fish

Oily fish is a great source of vitamins and nutrients that can contribute to your eye health. The high levels of omega-3 are great for your sight and the comfort of your eyes. Studies have found that omega-3 fish oils can reverse the effects of dry eyes, including those caused by using screens (mobile phones, laptops, etc). So next time you sit down at the office why not crack open a tin of tuna and keep those eyes healthy, just make sure you open a window to avoid upsetting any colleagues!

Beef is another fantastic meat for your eye health as it is very rich in zinc. Studies have shown that zinc has been linked to improving the long-term health of the eyes. Zinc can help slow down age-related loss of sight and macular degeneration.

The importance of sufficient zinc intake is not surprising, as the eye itself contains huge amounts of zinc, mainly concentrated in the retina and vascular tissue of the eye. Other meats also contain zinc, however at lower levels than Beef, these include Chicken and Pork.

Fruits, Nuts & Seeds

A lot of the fruit we eat contains high levels of vitamin C. This antioxidant has been found to help with the effects of age-related damage in the eyes and improve overall eye health. The highest levels of vitamin C are found in citrus fruits, including Lemons, Oranges and Grapefruits.

Like fish, nuts contain high levels of omega-3 fatty acids to help your eye health. Nuts also contain vitamin E in large quantities. Vitamin E is an antioxidant similar to Vitamin C, this can also help with the age-related deterioration of eyesight. The best nuts to eat for eye health are peanuts, cashews, walnuts and Brazil nuts due to being particularly rich in vitamins and minerals.

Seeds are very similar to nuts in their benefit to our eyesight, containing high levels of omega-3 fatty acids and vitamin E. Seeds are a great addition to salads to add an extra level of nutrition to your diet. The best seeds for eye health are hemp seeds, flax seeds and chia seeds.

Beans and legumes

If you eat a vegan or vegetarian diet, incorporating the right foods can significantly benefit your eye health some of the best options are beans and legumes, which are excellent sources of nutrients essential for maintaining good vision.

These plant-based foods are not only low in fat but also high in fibre and rich in zinc. Beans and legumes also contain various vitamins, such as vitamin E, which act as antioxidants to protect your eyes from damage caused by free radicals.

Lentils, chickpeas, black beans, and kidney beans are all excellent choices, each offering unique benefits. Regularly consuming these foods can help reduce the risk of developing common eye conditions such as cataracts and age-related macular degeneration.

Water

Now we know water isn’t technically a food, but its importance in your diet can’t be stressed enough when it comes to a healthy diet for your eyes. Water has been found to greatly reduce the effects of dry eyes by avoiding dehydration and keeping the eyes lubricated. Proper eye lubrication helps to retain moisture, remove bacteria, and remove dust and debris from the eye. You will also find drinking plenty of water improves your overall health and mentality!

Key Nutrients For Eye Health

By eating certain foods for eye health you are ultimately extracting nutrients and vitamins from your food that are used by the eyes. The most important vitamins and nutrients for your eyes are listed below with the guideline daily intake for adults:

• Vitamin E (400 international units)
• Vitamin C (500 milligrams (mg))
• Lutein (10 mg)
• Zeaxanthin (2 mg)
• Zinc oxide (80 mg)
• Copper oxide (2 mg)

By getting these nutrients into your diet regularly, you will be giving your eyes everything they need to stay as healthy as possible, leading to better vision for longer.

Other Ways To Maintain Healthy Eyes

Beyond maintaining a healthy diet, there are several daily habits you can adopt to support your eye health:

• Wear sunglasses whenever you're outdoors to protect your eyes from harmful sun exposure.

• Schedule regular eye exams, especially if you have a family history of eye conditions, to monitor and maintain eye health.

• Always wash your hands before handling contact lenses or removing eye makeup to prevent infections. If you work with chemicals that may irritate your eyes, ensure you wear proper protective gear.

• Avoid wearing contact lenses longer than necessary.

To minimise eye strain, take a break from your computer every 20 minutes by looking at something in the distance.

Your Eyes at Glasses2You

We understand the importance of great vision, and that is why we make it our priority to ensure crystal-clear vision with every pair of glasses bought from our online store. We have thousands of frames to choose from, with an extensive range of customisation options that allow you to create your perfect pair of glasses without leaving the house!

To find out more about any of our glasses, speak to one of our team today, we’d be happy to help!