10 Best Foods for Eye Health

There is little evidence to suggest that food can improve your vision (yes, even carrots will not be able to increase your visual ability!). However, there are some foods that may help to maintain the health of your eyes.

Best foods for eye health

1. Fish

Fish such as salmon, sardines and mackerel are rich in the nutrient omega-3. Omega-3 plays a key part in the health of your eyes due to its fatty acids, which is reported to reduce the chances of macular degeneration and dry eye.

2. Dark/leafy vegetables

Dark vegetables such as kale and spinach have copious amounts of carotenoids, which is linked to decreasing the risk of developing macular degeneration. The carotenoids form a pigment inside the macular (area of the retina), that reduces the effect of sunlight exposure.

3. Squash

Like dark vegetables, squash is rich in lutein and zeaxanthin (types of carotenoids), which are reported to decrease the development of macular degeneration. Squash also includes vitamin C and zinc too.

4. Sweet potatoes

Vegetables and fruits with orange pigmentation, such as sweet potatoes and carrots, contain vitamin A. This is reported to help your eye’s ability to adjust to darkness. Sweet potatoes also include vitamin C, which has links to playing a critical role by consuming oxygen within the eye which is vital as over oxidisation could lead to problem within the eye.

5. Lean meat

Chicken, beef and pork all are good sources of zinc. As previously mentioned, zinc is key to helping the body produce melanin. This is because it helps bring vitamin A from the liver to the retina, which is then used to make the protective pigment called melanin.

6. Red peppers

Raw red peppers are reported to have the most vitamin C per calorie. This potentially reduces the risk of cataracts. Other peppers with bright-coloured pigmentation also include vitamins A and E, both linking to eye health.

7. Citrus fruits

Oranges, lemons and tangerines are other foods that are packed with vitamin C, which is linked to reducing the development of cataracts and macular degeneration.

8. Beans

Beans and legumes - such as baked beans - contain zinc, a mineral that is reported to help maintain the health of the retina, the cell membranes and the protein structure. This is because it helps with the production of melanin, which protects the eyes from UV light.

9. Supplements

With all the above vitamins and nutrients, you will be able to access tablet sized portions of each one. These can be taken within reason. However, it is best to practice and follow any advice given by your GP.

10. Water

Technically not a food, water is also very helpful in maintaining the health of your eyes. This is because water is essential to keep your eyes lubricated and moist. Helping to remove bacteria and other dust particles that can irritate the eyes.

What foods are bad for my eye health?

Foods that have high sugar levels (such as energy drinks), high salt levels (such as processed bacon) and high fat (cholesterol) levels are reported to be bad by increasing chances of issues such as diabetes, which can have an impact on our eye health.

What can I do to support my eye health?

Leading a good lifestyle can help with your eye health, such as getting 8 to 10 hours of sleep and protecting your eyes from the sun. More information on how to look after your eyes.

What diet should I have to help my eye health?

To best maintain your eye health, it is best to have a well-rounded diet. Getting all the vital vitamins and nutrients such as vitamins A and C as mentioned above.

Do carrots improve eyesight?

The myth that carrots improve eyesight can be traced back to World War II British propaganda, which claimed that their pilots' excellent night vision was due to a carrot-rich diet. This was a cover story for their advances in radar technology. While carrots are indeed rich in vitamin A, a nutrient vital for eye health, they won't significantly improve your eyesight unless you are deficient in this nutrient.

Can certain types of diet, such as a carnivore, vegan, keto or paleo, improve my eyesight?

Diets like carnivore, vegan, keto or paleo aren’t necessarily better or worse for your eyes; what matters most is ensuring your diet includes a variety of nutrients known to support eye health. Key nutrients include vitamins A, C, and E, omega-3 fatty acids and minerals like zinc, which you can find in a range of foods, from leafy greens and colourful vegetables to fish and nuts.