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What Are The Best Foods For Eye Health?

2nd June 2020

You’ve probably heard the age-old myth that carrots will help you see in the dark. Although fruit and vegetables are definitely good for you, we can’t promise you’ll have superior night vision! Below are our top picks for food that will encourage eye health.

Food For Healthy Eyes

Oaty Breakfast

What better way to start the morning than with a warm bowl of porridge? Whole grains contain a low glycemic index (GI) which can help reduce the risk of age-related macular degeneration, which is a disease that gradually causes the loss of central vision. We recommend topping your porridge with blueberries, for a bit of sweetness, but also for their antioxidants, minerals and vitamins which are perfect for maintaining eye health!


We all know how important it is to drink around 8 glasses of water per day and the benefits of being hydrated. But what about hydrating your body, from eating water? You can keep your body hydrated and help it hold on to water, by eating cucumbers pomegranates, watermelons, avocados, broccoli and mangos.


We recommend eating at least one portion of fish, rich in omega 3 fatty acids, per week, such as mackerel, salmon or sardines, which you could use to replace your battered cod! Fish rich in omega 3 Fatty acids are essential in supporting healthy tear production and overall macular health.


Prone to getting a little peckish throughout the day? If you’re getting the afternoon munchies, swap out the crisps or cookies for a little pre-prepared snack pot. A lot of ‘healthy’ snacks, such as cereal bars contain a lot of refined sugars and additional ingredients, so it’s always best to prepare your own! Top snack idea: a tempting combination of pumpkin seeds, cranberries and dark chocolate chunks. Pumpkin seeds contain zinc which helps the process of creating melanin which protects the eye while cranberries significantly improve symptoms of cataracts, macular degeneration and diabetic retinopathy. Dark chocolate gives a lovely richness to the mix while also being good for heart health.

The ever-popular avocado and eggs on toast

One of the most popular food products is the humble avocado. The superfood has been known to drastically reduce the risk of cataracts and macular degeneration due their high antioxidant levels. While the avocado’s are doing their bit, the eggs are covering you for Vitamin A, Lutein and Zeaxanthin! Vitamin A deficiency is one of the leading causes of blindness all over the world. If you want to add a touch of luxury to your avocado and egg combo, try adding a few slices of smoked salmon, which is high in fatty acids and omega 3, for the ultimate all-around, super food breakfast!

The best thing for your eyes

No matter how healthy your diet, there is nothing better for your eye health than getting regular eye exams! Unfortunately, not all eye conditions can be helped by eating more fruit or drinking more water, which is where we come in. If you need to talk to a specialist about your eye condition please get in touch with us.


Get in touch with us on 0800 024 8888 for any eye related queries or book a consultation here.

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