What we eat affects our bodies in both good and bad ways. So it’s not surprising that the food we eat has a direct impact on our eyes. A well-balanced diet helps boost our overall health, but there are certain foods that are eyesight enhancers… and it’s not just carrots!
*COVER PHOTO: by ja ma on Unsplash
While the Healthy Eating Pyramid is a good indicator of the types (and quantities) of foods we should eat to stay healthy, there are certain foods that are healthier than others when it comes to our eyes. Do you remember being told as a child that carrots are good for your vision? Ever wondered why that is? Well, it’s because they are full of nutrients such as vitamin A and beta carotene (a plant pigment that helps our body synthesise vitamin A), both of which are essential for your eye health. As well as carrots, there are lots of foods and different nutrients that are important for your vision.
Nutrients that are important for your eyes:
- Vitamin A
- Beta carotene
- Zinc
- Vitamin C
- Vitamin E
- Omega-3
- Lutein
- Zeaxanthin
Here’s a list of the 10 best foods that will boost your intake of the above nutrients. Consider adding these foods to your diet to help avoid or delay eye conditions such as cataract, diabetic retinopathy and macular degeneration.
In a hurry?
Click on the link below to read about the food you’re most interested in finding out about:
- LEAFY GREENS
- LEAN MEAT
- FISH
- SEEDS
- NUTS
- CITRUS
- EGGS
- CARROT
- WATER
Photo: Ella Olsson
1. Leafy Greens
Easy to digest, easy to include into every meal, and readily available, leafy greens are great not just for your eyes, but for your overall health. Also remember, the darker the green, the better they are for you. So things like kale, collard greens and spinach are excellent because of their high vitamin C levels. Vitamin C is important for maintaining the blood vessels in your eyes. Green veggies also contain good amounts of lutein and zeaxanthin, both of these antioxidants are needed for the well being of your retina (the thin layer of tissue that lines the back of the eye on the inside).
2. Lean Meat
We have some good news for meat lovers. Protein from lean meats such as beef, poultry (chicken, turkey, duck, etc) or pork can be very beneficial to your eyesight. Beef is rich in vitamin A and zinc, both of which are beneficial to your cornea (the clear protective outer layer of the eye) and your retina. Poultry and pork are also good sources of zinc. But remember, the meat you consume has to be lean and it must be eaten in moderation as part of a varied diet that’s full of other healthy components.
3. Fish
Fish is a very good source of omega-3, which is an important nutrient for eye health. Omega-3 is a polyunsaturated fatty acid that is important for your retina. Oily fish such as salmon, trout, tuna, swordfish, sardines, anchovies and mackerel are all great options, and should be included in at least one or two meals every week, if possible. Other seafoods that are also good for your eyes include shellfish such as oysters, crabs and scallops.
4. Legumes & Pulses
Legumes are plants, pods and seeds that belong to the Fabaceae family. They refer to things like peas and beans (for example: green beans, broad beans, snake beans). And pulses are basically dried legumes. So things like chickpeas, black-eyed peas, kidney beans, mung beans, and lentils (yellow, red, brown and green). Not only are legumes and pulses a protein powerhouse and an excellent source of fibre, they are also full of omega-3.
Image: Ella Olsson
5. Seeds
Seeds contain high levels of vitamin E and omega-3 fatty acids, and they can help fight age-related eye health issues.
These days chia seeds, pepitas, flaxseed, hemp seeds and sunflower seeds are all readily available in the health food section of your local supermarket. You can easily dry roast them on your stove-top or oven and add a spoonful to salads, smoothies or your morning muesli mix.
6. Nuts
Nuts are also rich in vitamin E and omega 3 fatty acids. Almonds, cashews, peanuts, walnuts, pistachios and brazil nuts are all great for your eyesight. Enjoy a small handful daily as your afternoon pick-me-up or add them to your morning smoothie or granola mix together with your choice of seeds.
7. Citrus
During the cold and flu season, we all turn to oranges, mandarin, grapefruit, and lemon or lime to up our vitamin C intake. But did you know these zesty citrus fruits are also great for your eye health? Vitamin C helps the blood vessels in our eyes stay healthy so we can avoid eye conditions like cataract or poor night vision. So the next time you make a fruit salad, be sure to include your favourite citrus slices init. And here’s another tip – add pieces of lemon, lime or orange to your water bottle. Not only will they infuse the water with a pleasant flavour, they will also help your eyesight.
Photo: Anna Tukhfatullina
8. Eggs
Whether you like them poached, boiled or scrambled, eggs are great for your eye health, which is eggscellent news! Egg yolks contain lutein and zeaxanthin, both of which can help prevent age-related macular degeneration. So if you normally throw the yolks away, thinking the protein from egg whites is all your body needs, think again. Dunk those wholegrain toast soldiers into your soft boiled eggs, and enjoy.
9. Carrot
The hype is true, carrots are good for your eyes. These crunchy root vegetables are a great source of vitamin A, which is important for keeping your cornea clear. Carrots get their bright orange colour from beta carotene, which is essential for vitamin A production in the body. So make like Bugs Bunny and bite into one for your next meal. Other foods rich in beta carotene include sweet potatoes, pumpkin, capsicum, mangoes, apricots and rockmelon (and any other bright yellow or orange fruits and veggies you can get your hands on).
10. Water
Water may not be food per se but it makes an important part of a healthy diet. When you don’t get enough water, your body suffers from dehydration. This also means your eyes. So if your eyes are feeling a bit dry, as well as applying eye drops to them, guzzle down a tall glass of water. Aim to get two litres of water daily. By doing this, not only will you stay hydrated but you will also limit your intake of sugary soft drinks, energy drinks and caffeine-laden coffee, all of which can be quite dehydrating. Sugary drinks should also be avoided because they lead to diabetes, and that can cause diabetic retinopathy, which can then lead to blindness.
A balanced diet
As well as adding these 10 superfoods to your diet, you should also consider piling your plate with plenty of other fresh fruits and vegetables. Aim to get your two serves of fruit and five serves of vegetables daily. Zucchini, berries, eggplant, cucumber, radish, broccoli, asparagus, and Asian greens are all great choices for adding a variety of flavour and nutrient content to your diet. The more colourful your cuisine gets, the better it will be for your eye health. As an added bonus, your overall health will benefit too!
Photo: Maarten Van Den
DISCLAIMER:
The content on this page is not intended to be medical advice. For specific dietary requirements and medical advice, please contact your health professional.
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