A balanced diet benefits our whole body – and our eyes are no exception. As the colder months arrive, here are five foods to help keep your eyes in tip-top condition. Enjoy!
Carrots
We’ve all heard the old saying that eating carrots improves your eyesight. But is there any truth to this vegetable fact? While carrots won’t give you superpowers, they are loaded with beta-carotene – a form of vitamin A that helps us see in low-light conditions.
Leafy greens
Leafy greens like kale and spinach have become increasingly popular superfoods – and the hype is entirely justified. They’re packed with vitamins C and E and also contain the powerful carotenoids lutein and zeaxanthin. These two antioxidants help filter harmful blue light and have been shown to reduce the risk of developing age-related eye conditions.
Lutein and zeaxanthin are fat-soluble, so it’s recommended to drizzle them with olive oil for maximum absorption (and deliciousness!). Not a fan of leafy greens? Eggs, sweetcorn, berries, avocados, and kiwis are also rich sources of lutein and zeaxanthin.
Salmon and oily fish
Our eyes need omega-3 fatty acids to function properly. Eating cold-water fish such as salmon and mackerel can help relieve the symptoms of dry eye syndrome and may help prevent conditions like cataracts and age-related macular degeneration (AMD). Looking for a tasty autumnal snack? Whip up some smoked mackerel pâté served on warm toast.
Nuts
Not a fish fan? You’re in luck – walnuts contain an impressive amount of plant-based omega-3. The vitamin E found in almonds, peanuts, and other nuts also protects the cells in our eyes from free radicals, which can break down healthy tissue.
Since nuts need almost no preparation, they make an easy mid-morning snack. They’re also delicious toasted or sprinkled over porridge, yoghurt, and salads. Get cracking!
Citrus fruits
Vitamin C is a powerhouse for health. Every part of the body depends on it for growth and tissue repair – and our eyes are no exception. Sharp fruits like oranges, clementines, and lemons are packed with vitamin C and antioxidants that help keep the cells and tissues of the eye healthy. They also help produce collagen, which provides structure to the cornea.
Looking for an easy way to get your daily dose? Brighten up a salad, add a squeeze to a stew, or grate lemon zest over a rosemary roast chicken. Autumn staples like cabbage, broccoli, and cauliflower are also rich in vitamin C.
Want to know more about eye health? Head to our Vision Hub, packed with expert advice on everything from exercising with contact lenses to taking care of them.