Eat for your eyes

Eat for your eyes image

Veg Box











At Valli Opticians we strongly believe that you can maintain good eye health from eating the right things. It is certainly true that carrots are good for eye health. But other foods are also beneficial for looking after our eyesight as we age.

The vitamins A, C and E, lutein, zeaxanthin, zinc, and omega-3 fatty acids all play an important role in eye health. They can help to prevent cataracts, and may also prevent or slow down the progression of age-related macula degeneration (AMD) the most-likely cause of vision loss associated with ageing.

So here are some powerhouse foods for healthy eyes.

Spinach and Kale

Antioxidants protect our eyes from damage from things like sunlight, air pollution and cigarette smoke. Leafy greens, these two in particular, are loaded with nutrients which are fantastic for eyes, in particular lutein and zeaxanthin.

Many people are short on these two nutrients, but it’s an easy fix.

Eating as little as 10 ounces of frozen spinach over the course of a week will help lower the risk of age-related eye diseases and disorders. Kale has double these nutrients, and vegetables such as broccoli, collard greens, and bright-coloured fruits including kiwis and grapes are also ways to get them too.

Carrots, Pumpkin, and Sweet Potato

Don’t forget the deep coloured vegetables, those vibrant orange and yellows. These vegetables and fruits have large amounts of beta carotene. This converts into vitamin A, which helps us see in the dark. A bowl of carrot and pumpkin soup, or a tasty baked sweet potato, sets you up for the day, especially in cold weather. Winter squash and red pepper are other top sources.

Grapefruit, Strawberries, and Brussels Sprouts

Vitamin C is a fantastic antioxidant. Foods high in vitamin C are great at maintaining good eye health. Eating half a grapefruit and a handful of Brussels sprouts or strawberries once a day is a huge step in the right direction. Papaya, oranges, and green peppers are also good sources of vitamin C.

Seeds, Nuts, and Wheat Germ

Vitamins C and E work together keeping healthy tissue strong. Most of us don’t get as much vitamin E as we should. To top up vitamin E eat a small handful of sunflower seeds, or maybe toss your salad in a tablespoon of wheat germ oil as a dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources of vitamin E.

Salmon, Sardines, and Herring

Shape Shape