Eating for Healthy Eyes

They say “you are what you eat”—and when it comes to your eyes, that’s certainly true. Whilst regular eye exams and good screen habits are essential, your diet plays a surprisingly powerful role in protecting your vision and supporting long-term eye health.

So, what should be on your plate? Let’s take a look at the nutrients your eyes love—and where to find them.

1. Vitamin A: The Night Vision Hero

Vitamin A helps protect the cornea (the eye’s surface) and supports night vision. A deficiency can lead to dry eyes and even night blindness. Top sources include carrots (yes, they really are good for your eyes!), sweet potatoes, kale, spinach & liver.

2. Lutein & zeaxanthin: The Macula Protectors

These two antioxidants are found in high concentrations in the retina and are vital for filtering harmful blue light and supporting central vision. Kale, spinach and other dark leafy greens, broccoli, peas and eggs (especially the yolks) are all good sources.

3. Vitamin C: The Eye’s Shield

Vitamin C is important for maintaining the health of various parts of the eye, including the lens, retina, and blood vessels. Good sources include oranges, kiwi, strawberries, red peppers and brussels sprouts.

4. Omega-3 Fatty Acids: Dry Eye Defenders

Omega-3s help reduce inflammation and can relieve dry eye symptoms. Dry eyes is a common condition, which can particularly affect those who spend hours in front of screens. Omega-3s can be found in salmon, mackerel, sardines & chia seeds and flaxseeds (for plant-based options).

5. Zinc: The Vision Supporter

Zinc is essential for transporting Vitamin A from the liver to the retina, helping your eyes produce protective pigments. You can find it in pumpkin seeds, chickpeas, beef & dairy products.

Bonus Tip: Stay Hydrated

Even mild dehydration can lead to dry, irritated eyes. Keep your fluid levels up—especially during hot weather, long periods of screen time or if you wear contact lenses.

Final Thoughts

A balanced diet rich in colourful fruits and vegetables, healthy fats, and lean protein doesn’t just support your overall health—it also helps safeguard your sight for the future. 

Please do book an appointment if you have any concerns about your vision or if you are due an up-to-date eye examination.

Your eyes are for life—feed them wisely.