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Can I really eat my way to healthy eyesight?

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Yes, that’s right, what you eat does impact your eyes! Having a healthy, balanced diet not only keeps you in good shape but also affects the functionality of the eyes. Read on and find out more.

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OMEGA-3 FATTY ACIDS

Main Benefits	Lowering blood pressure
	Reducing inflammation
	Reducing risks of heart attacks and strokes

Benefits for the eyes	Crucial role in visual development and retinal function
	Helps reduce dry eyes
	Reduced risk of macula degeneration (largest cause of blindness)
	Reduces the risks of diabetic retinopathy
	Reduced risk of glaucoma

Food containing omega-3 fatty acids	Oily fish (mackerel, salmon, sardines)
	Flaxseeds
	Chia seeds
	Walnuts
	Soybeans

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LUTEIN & ZEAXANTHIN

Main Benefits	It can slow the progression of age related macula degeneration
	Reduce the progression of nuclear (central) cataract
	Reduces glare sensitivity

Food containing Lutein & Zeaxanthin	Kale
	Spinach
	Basil
	Lettuce
	Asparagus
	Broccoli

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VITAMIN C + E

Main Benefits	Reduced immune system deficiencies
	Reduced cardiovascular disease
	Reduces skin wrinkling

For the eyes	Reduces risk of cataract
	Reduces risk of age related macula degeneration

Food containing vitamin C and E	Peppers
	Guava
	Strawberries
	Mango
	Sunflower seeds
	Kale
	Orange juice
	Pomegranate
	Pumpkin
	Tomatoes

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VITAMIN A AND ZINC

Main Benefits	Normal functioning of the immune system
	Regulation of gene expression
	Embryonic development
	Improves cardiovascular health
	Supports reproductive health
	Avoids depression

For the eyes	Reduces risks for macula degeneration
	Reduces risks for dry eyes

Food containing vitamin A and Zinc	Red Meat
	Poultry
	Pumpkin seeds
	Chick Peas
	Carrots
	Sweet Potatoes
	Kale
	Cocoa powder
	Cashews

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There are a lot of supplements available which incorporate these vitamins and minerals, however sourcing them from natural products is highly recommended. It’s cheaper and tastes better too!

However, do remember, nutrients are most potent when they come from food rather than supplements. Having a healthy well-balanced diet will incorporate a good amount of the nutrients required to keep your eyes healthy.

Written by our in-house optometrist Zainab Kanani, who is based at our Wembley store.

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