A balanced diet and good nutrition are essential for health and well-being, and the same is true for the eyes. The food we eat contains nutrients and micronutrients that are vital for the eyes, which is why elders and doctors so often advise us to watch our diet for its long-term benefits. With how much we now depend on computers and screens, looking after eye health matters even more, and eating the right foods makes it easier.
Daily exercise and a nutritious, balanced diet are important for overall health, for eye health and for preventing many eye disorders. The nutrients below can help you see better and protect your eyes against a range of problems.
Research suggests that antioxidants and other key nutrients can lower the risk of cataract and macular degeneration. Some antioxidants may offer extra benefits: vitamin C, for instance, may help prevent or treat glaucoma. Omega-3 essential fatty acids appear to help the eyes in several ways, including preventing retinal degeneration and reducing the symptoms of dry eye.
Seeds
Like nuts and legumes, seeds are an excellent source of omega-3 fatty acids and are rich in essential vitamins. They also contain fibre. Seeds have long been known to be important for eye health, are thought to help lower the risk of eye-related problems, and also help prevent cataract.
Seeds rich in omega-3: chia seeds, flax seeds, hemp seeds, pumpkin seeds, poppy seeds and hazelnuts, along with avocados.
Legumes and nuts
Legumes and nuts contain plenty of omega-3 fatty acids. Nuts are also rich in vitamins that can protect the eyes from age-related damage.
Good choices: peanuts, peas, walnuts, kidney beans (rajma), almonds, Brazil nuts, pecans, cashews, silken tofu and lentils (dal).
Fish
Fish that store omega-3-rich oil in their body tissue give you more omega-3 when you eat them. Several studies suggest that fish oil can help treat dry eyes caused by long computer use. It also helps protect against macular degeneration, and it may help keep a mild cataract under control, so that surgery can be avoided or postponed.
Fish highest in omega-3: salmon, herring, tuna, anchovies, trout, mackerel and sardines.
Whole grains
Eating meals with a moderate glycaemic index (GI) can reduce your risk of age-related macular degeneration and other eye problems. Whole grains also contain niacin, which supports overall eye health, as well as zinc and vitamin E.
Whole-grain foods: quinoa, brown rice, whole oats, whole-wheat bread and whole-wheat pasta.
Vitamin A
Vitamin A helps keep the eyes healthy by preventing dry eyes and night blindness. A lack of vitamin A can cause xerophthalmia, a serious condition that can lead to blindness. Some studies have linked a high vitamin A intake to a lower risk of cataract and age-related macular degeneration.
Foods rich in vitamin A: cod liver oil, sweet potatoes, carrots, black-eyed peas (chawli), spinach, broccoli, sweet red pepper, buttermilk and chicken liver.
Vitamin C
Vitamin C lowers the risk of macular degeneration and cataract. This powerful antioxidant also lowers the risk of chronic illness, and it supports the immune system by helping white blood cells work well, which also benefits the eyes.
Foods rich in vitamin C: oranges, kiwi, lemon, guava, broccoli, cauliflower, Brussels sprouts, papaya, cantaloupe (muskmelon) and strawberries.
Beyond diet
A good diet works best alongside other healthy habits and regular eye check-ups. Read our guide to maintaining your 6/6 vision for more everyday ways to protect your sight.
This guide explains general information. Your own treatment depends on an examination; talk to your eye doctor.