Nutrition for healthy eyes

Good nutrition is important for eye health and general health. A balanced diet including fruits, vegetables, nuts and fish provides essential nutrients that support good eye function.

Carrots may be the food best known for helping your eyes, but eating your way to good eyesight isn't only about beta-carotene.

Adding certain antioxidants to your diet can improve your eye health

A variety of foods contain antioxidants which can help maintain and improve your vision.

Researchers have linked eye-friendly nutrients, such as lutein and zeaxanthin, vitamin C, vitamin E and zinc, to reducing the risk of certain eye conditions.

Below is a list of the antioxidants, their properties and the foods that contain them to help you eat for better eye health.

Antioxidant

Foods

Properties

Vitamin E

Seeds, fruit and seed oils

Vitamin E is important for the retina, the layer of tissue inside the eye that collects light and enables you to see.

Vitamin C

Fresh fruit and vegetables

Long-term consumption of vitamin C as part of a healthy diet has been shown to contribute to cataract prevention.

Zinc

Seafood, meat, nuts and beans

In the eye, high doses of zinc, in combination with other antioxidants, have been found to significantly reduce the risk of developing advanced macular degeneration (MD). While not a cure or a means of repairing damage from MD, zinc may work to slow its progression.

Lutein and zeaxanthin

Corn, spinach, cabbage, oranges, celery and red peppers

These antioxidants play crucial roles in maintaining the health of the eyes, helping to filter out harmful blue light and reduce hazardous free radicals in the macula. They may help in the prevention of cataracts.

Selenium

Fish, brazil nuts and bread

This trace mineral is important for the proper function of the retina.

Coenzyme Q10

Fish, meat, grains and peanuts

This antioxidant has been found to stimulate the immune system and may be beneficial for people with diabetes.

Glutathione

Asparagus, avocado, walnuts, garlic, eggs, onion and watermelon

Animal studies have shown glutathione to be an effective anti-cataract agent and it may help to reduce eye pressure in glaucoma patients.

Lipoic acid

Yeast, red meat, potatoes and spinach

Promising animal studies have shown that it may help to reduce the incidence of cataracts.

Nutrition for healthy eyes

More ways to make the most of your vision:

Glasses

Contact lenses

Sun safety

Digital devices

Safe driving

Sports vision

General eye safety