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Food for good eyesight

Food for good eyesight – what to eat

Did you know there are certain types of food you should be eating to help you improve your eye health to help you take better care of your vision/eyesight. Here at Optical, your local mobile optician, we’ve compiled a list of the Best Food for good eyesight to help support/boost your eyesight and eye health and we will let you know why these are important to help protect your eyes.

Fish is packed with omega-3 fatty acids

We would recommend a regular meal containing oily fish, i.e. fish that are rich in omega-3 fatty acids and rich with fish oils, such as salmon, tuna and trout.

Studies have shown that consuming these oils are supposed to help with dry eyes and can protect against cataracts and macular degeneration.

Citrus fruits are jam packed with vitamin C

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C which acts as an antioxidant to fight age-related eye damage/eye diseases such as cataracts. They are also good for the blood vessels in your eyes. A fresh fruit salad including lemons, oranges and grapefruits will give you a big boost of vitamin C.

Dark, Leafy Greens are great for eyes

Leafy green vegetables are rich in both lutein and zeaxanthin (important plant pigments for healthy eyes) which if eaten regularly can help stem the development of age related macular degeneration. They are also a great source of vitamin C. The next time you are at the supermarket buy some kale, spinach, and collard greens, to gain these benefits.

Sunflower seeds & nuts help keep your eyes healthy

These small snacks can help improve your eyesight when eaten regularly. They can do this because they are picked with high levels of omega-3s and are a great source of vitamin E too. Sunflower seeds and nuts can help keep the eyes healthy and help prevent age-related damage.


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Legumes act as an antioxidant

Legumes are a good source of zinc. Legumes are plant products that include lentils, beans (e.g. kidney beans) and peas (e.g. black eyed peas).

This antioxidant helps the health of the retina (the back of your eye) and helps your eyes adjust and see at night time.  

Beef is rich in zinc

Beef, just like legumes, is super rich in zinc so can help improve your eye health now and in the future as it can often help delay age related macular degeneration. It is also rich in vitamin A too, meaning eating beef can be a great help for the retina, cornea, and other eye tissues because it helps make sure they function properly.

Eggs are egg-cellent for eyes

Eggs are excellent for your eye health. The egg yolk in particular is packed with eye-protecting vitamins, antioxidants, lutein and zeaxanthin – these can help reduce the risk of age-related sight loss and help promote good eye health and function.

Sweet Potatoes can help with night vision

Sweet potatoes contain great levels of beta carotene which the body converts this nutrient into vitamin A, and this will help protect the cornea (the surface of the eye) and can improve night vision.

Carrots are packed with vitamin A

Carrots are packed with beta carotene (just like sweet potatoes) and therefore vitamin A which plays an important part in vision because it helps the retina to absorb light.

Water is always important to a healthy lifestyle

Water is essential to life and is also vital to support our eye health. We all must drink plenty of water throughout our lives as it is important to prevent dehydration, which in turn may reduce the symptoms of dry eyes.

Need advice?

If you need medical advice on changing your diet to benefit your eyesight, then ask one of our home visit opticians the next time they are booked in for a home eye test with you. To book in with one of our mobile opticians please call us on 020 8998 4228 or email us on [email protected].

We pride ourselves on providing a completely mobile, home-visiting optician (eye doctor)  service for those that are unable to make it to the high street opticians. Don’t forget you may qualify for a FREE NHS eye test at home, please check our eligibility page on our website here for my information.

Want to find out more about doing the right things to keep your eyes healthy? We’ve found this great article from the Moorfields Eye Hospital NHS Foundation Trust with useful tips