The best foods & vitamins for your eye health

The best foods and vitamins for your eye health

At some point in our lives, we’ve all heard that eating carrots will help us see in the dark. But is the statement just a ploy for parents to get their children to eat vegetables —  or is there any truth to it? 

Whether you’re actively hoping to improve an eye health problem or you’re simply curious about the best foods for eye health, let’s explore how what you eat can impact your eyesight and ocular health.

Can the foods you eat affect your eye health?

Eating a healthy, balanced diet is an essential part of staying healthy. The right nutrients support everything from muscle and bone health to heart function — so it stands to reason that certain foods and supplements can contribute to your eye health. 

The best vitamins and foods for better eye health

It’s the vitamins within certain foods that can keep your eyes in tip-top condition. So which vitamins should you look out for, and how can you incorporate them into your daily diet?

Vitamin A

This is a powerful antioxidant that helps maintain a clear cornea (the outside covering of your eye). It’s also a key part of forming rhodopsin, a protein in your eyes that allows you to see in lower light. Moreover, Vitamin A may help to lower your risk of developing cataracts, making it one of the top eye health vitamins.

Where to find it

With this in mind, it’s easy to see why carrots have such a reputation as eye health heroes — they’re packed full of Vitamin A. Sweet potatoes, pumpkins, and leafy greens are also great sources of Vitamin A.

Vitamin C

Another excellent antioxidant, Vitamin C protects your eyes against free radicals and contributes to the production of collagen, helping with the structure of your cornea.

Along with Vitamin A, Vitamin C is also thought to help reduce your risk of cataracts. 

Where to find it

From oranges and strawberries to leafy greens like kale and broccoli, Vitamin C is abundant in the world of fruit and vegetables — another reason to get your five a day. For an extra boost to both your immune system and eye health, you can also take Vitamin C supplements. 

Vitamin E

Similarly to Vitamin C, Vitamin E is an antioxidant powerhouse. It helps protect your cells — including the cells in your eyes — from free radicals. Some studies suggest that Vitamin E can also reduce the risk of cataracts, however, most results are inconclusive.

Where to find it

Nuts, seeds, and leafy vegetables are all sources of Vitamin E, as are salmon and avocados. Adding these to your everyday meals can help contribute towards a balanced diet filled with vitamins to support your eye health.

Omega-3

Did you know that the cells in your retinas contain a lot of Docosahexaenoic Acid (DHA), a particular Omega-3 fatty acid? As a result, incorporating Omega-3 into your diet can help keep those cells healthy. Omega-3 is also anti-inflammatory and can help you produce better quality tears — which can be especially helpful if you suffer from dry eyes.

Where to find it

Fish is an excellent source of Omega-3, but you’ll also find it in vegetarian ingredients such as chia seeds, flaxseed, olive oil, and nuts, all of which can support your eye health. 

Lutein and zeaxanthin

Perhaps a lesser-known pair of eye health vitamins, these two powerful nutrients act as natural shields for your eyes. This protection is vital for the macula — the part of your eye responsible for sharp and detailed vision. 

Studies show that Lutein and Zeaxanthin help to reduce the risk of eye conditions such as cataracts and age-related macular degeneration (AMD).

Where to find them

Lutein and Zeaxanthin are carotenoids present in kale, spinach, and collard greens. You can also find these nutrients in many eye health supplements. 

Remember, while supplements can help boost your vitamin intake, they shouldn’t be a replacement for a balanced diet.

How to support your eye health

While certain foods and vitamins can indeed contribute to good eye health, it’s important to remember that many factors impact your eyes. Eating a healthy, balanced diet is essential for consuming vitamins, minerals, and nutrients that can lower your risk of developing eye problems. 

However, arranging regular eye tests and considering an eye care plan can also dramatically help to take care of your eyesight and spot any potential issues early. 

Eye health care from Bayfields Opticians

Whether you have 20/20 vision or need glasses or contact lenses to see clearly, our team at Bayfields Opticians is here to support you in all areas of eye health and care. 

For eye tests and more, find your nearest Bayfields branch to visit our expert practitioners. Any questions? Feel free to get in touch to speak with one of our friendly team members.