The Spectator

Nutrition For Eye Health

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We all know the importance of eating a balanced diet for our overall health. Not only does it keep the body healthy and provide it with the nutrients it needs, but it is also incredibly beneficial to our eye health.

There are several key nutrients that can easily be included in your diet that help to maintain eye function, protect your eyes from harmful light and help to reduce the development of age-related degenerative diseases.

These key nutrients are:

  • Vitamin A
  • Lutein
  • Zeaxanthin
  • Omega 3 fatty acids
  • Gamma-linolenic acid
  • Vitamin C
  • Vitamin E
  • Zinc

Most of these nutrients are found in the food that we eat every day and can easily be introduced into your diet.

Orange Fruit and Vegetables

Orange coloured fruit and vegetables get their colour from beta-carotene which is a type of vitamin A. Vitamin A is an important nutrient to include in your diet as it supports the function of the cornea whilst protecting the eyes from age-related issues.

Leafy Green Vegetables

Spinach and kale are powerhouses of nutrition as they have endless health benefits. Not only do they contain lutein and zeaxanthin but that are also high in vitamin C and beta-carotene. All of these nutrients combined provide a protective antioxidant for your eyes.


Egg yolks are a great source of lutein and zeaxanthin. These nutrients are carotenoids, which help to reduce the risk of age-related concerns such as macular degeneration, glaucoma, and cataracts.

Fatty Fish

Fatty fish such as salmon, tuna, herring, and other oily fish are high in omega-3 fatty acids. It has been shown that those who have diets high in omega-3 have fewer age-related macular issues.

Citrus Fruit and Berries

One of the best vitamins for eye health is vitamin C, which can be found in citrus fruit and berries. They are a fantastic source of antioxidants which play a key role in reducing the progression of age-related concerns and help to lower the risk of developing some eye diseases.

These are just a handful of fruits, vegetables and fish that are key to benefitting your eye health. Ensuring you have a balanced diet, ensure you are drinking plenty of water and exercising regularly will help to maintain and support your eye health along with benefiting your overall health.