A feast for the eyes

Seven ways: A feast for the eyes

Nutritionist Sophie Bertrand, working with Optegra, describes seven foods which can offer benefits for ocular health

1  Salmon

Studies have shown that those who follow a Mediterranean style diet that includes oily fish and a good source of Omega-3, have a reduced risk of developing macular degeneration, a condition that results in blurred vision. Cold water fish, such as salmon and tuna, are great for keeping your eyes moist and feeling healthy. They contain lots of Omega-3 which helps prevent dry eyes, macular degeneration (AMD) and even cataracts. Omega-3 fatty acids provide structural support to cell membranes in the eye. If you don’t eat fish, you can get plenty of omega-3 from flaxseeds or diet supplements.


Yes, that’s right, millennials are on to something. Avocados are packed with the antioxidants lutein and Zeaxanthin and these reduce the amount of damaging light to the eye, therefore reducing the risk of AMD and cataracts. Avocados are also rich in vitamin C. Nutrients such as vitamin C have been associated with helping to protect and keep your eyes healthy as it may help provide protection against UV damage.

3  Eggs

No matter how you like your eggs in the morning, they are brilliant at keeping your eyes the best they can be. Eggs are a great source of vitamin A which is crucial in maintaining good eye health. Vitamin A has shown to be helpful in reducing dry eyes and has benefits for those with certain eye conditions such as retinitis pigmentosa.


Green tea has a number of fantastic health benefits, including boosting brain function and aiding weight loss, but it is also really beneficial to your eyes. Green tea has healthy substances called Catechins, which are filled with anti-inflammatory and antioxidant properties. If you need an excuse to treat yourself, Catechins are also found in chocolate and red wine.

5  Nuts

Vitamin E is abundant in nuts and helps to retain healthy tissue in the eyes. The top nuts containing vitamin E are almonds, hazelnuts and, although they are not really a nut, peanuts.

6  Oranges

Fruits that are high in vitamin C help protect your eyes against damaging ultraviolet light, so this can be helpful in reducing the risk of cataracts and macular degeneration. Grapefruits, lemons and berries are also great sources of vitamin C.

7  Carrots

It turns out there’s a lot of truth in the old saying – carrots really do help you to see better. As well as being rich in vitamin A, carrots also contain beta carotene which is what gives them their bright orange colour. Beta carotene helps your eyes absorb vitamin A, which plays a crucial role in keeping your vision to a high standard.

Author: Sophie Bertrand / www.opticianonline.net

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.