Certain foods provide vitamins, minerals, and fatty acids that support eye structures such as the retina, macula, and tear film. Including them regularly in meals can be helpful for long‑term eye health.
Beneficial Choices
Leafy green vegetables like spinach and kale supply lutein and zeaxanthin, while brightly coloured fruit and vegetables provide vitamin C and other antioxidants. Oily fish such as salmon, mackerel, and sardines are rich in omega‑3 fatty acids.
- Nuts, seeds, and vegetable oils offer vitamin E and healthy fats
- Eggs contain carotenoids and zinc in an easily absorbed form
- Carrots and sweet potatoes provide beta‑carotene, a source of vitamin A
- Pulses and whole grains contribute zinc and B‑vitamins
Putting It into Practice
Aim for a colourful plate with a variety of vegetables and fruit, include fish several times a week if suitable, and choose nuts or seeds as snacks in moderation. These habits benefit not only the eyes but also cardiovascular and general health.
- People with specific conditions such as macular degeneration may receive tailored dietary advice
- Balance energy intake to maintain a healthy weight and reduce diabetes risk
- Hydration also supports tear film stability and overall wellbeing
- Seek professional nutritional guidance if you have dietary restrictions or medical conditions
