5 Foods for Healthy Eyes

eyesWe all understand the importance of looking after our eyes, but not all of us put the same time and effort into taking care of our vision, compared to our overall health or weight management. But looking after your eyes is not only extremely important, but it’s surprisingly easy, and you can make a major difference simply by eating the right sort of food. So in this post, we’ll look at 5 foods that have been proved to be good for your eyes.


We’ve all been told for years that carrots are good for eyesight, and it’s absolutely true! It’s not just carrots though, any orange-coloured fruit or vegetable helps to promote eye health and protect your vision. Beta-carotene, a type of vitamin A, is what gives these foods their orange colour, and it’s been shown to help protect the retina and promote functionality in several other parts of the eye.

Leafy green vegetables

Healthy-Lifestyle-With-FamilyLeafy greens such as spinach and lettuce are packed with zeaxanthin and lutein, antioxidants that have been proven to reduce the risk of developing AMD (age-related macular degeneration) and cataracts – two of the leading causes of vision loss.


Like leafy vegetables, eggs contain a high amount of lutein and zeaxanthin, but they are also a prime source of zinc, which also helps to reduce the risks of AMD and cataracts.

Berries and citrus fruits

Berries (such as blueberries, strawberries, blackberries, etc.) and citrus fruits like oranges are a major source of vitamin C, which is not only good for your immune system, but studies show it plays a major role in reducing the risk of developing cataracts and AMD.


Almonds are not only a tasty snack, but a single handful will provide about half of your daily dose of vitamin E, which research suggests slows the progress of macular degeneration, helping your vision to remain healthy well into your old age.

It’s amazing how much of a difference just adding these foods into your regular diet can play in helping to keep your eyes healthy. But eating well shouldn’t be the only weapon when it comes to ensuring your vision remains strong as you get older – you also need to take steps to prevent damage to your eyes being caused by the sun, contact during sports or dirt and debris (a common source of eye injury when it comes to things like DIY or industrial work).

Whatever you’re doing, ensure you’re always wearing appropriate eyewear. So goggles should be worn during DIY or while working in potentially dangerous environments, and sunglasses with 100% UV protection should always be worn when you’re out in the sun. If you’re unsure, opt for branded pairs that have gone through rigorous testing procedures, think Tom Ford or Gucci sunglasses for example.

So with a few simple changes and a little bit of attention to what you’re eating, you can keep your eyes in tip top condition for years to come.