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Nutrients for your eyes – What to eat for better eye health?

Having a poor night vision lately and wondering why is it happening? Maybe you should reflect on your current diet.

Ever since we were kids, we were told by our elders to eat carrots to see better. Well, as it turned out, it wasn’t an old wives’ tale to make you eat healthy food. If you ask a nutritionist or an eye doctor, they will explain to you the importance of your diet for your eyes.

If you’ve been looking for remedies to combat vision problems, you don’t have to look too far from your pantry. What you eat is what determines your eye health.

Importance of a good diet for your eyes

How your diet affects your eyes is quite different from the way it affects your physical health. The changes in your health are quick to show up but vision changes are subtle and may even go unnoticed if one is not careful enough.

We often blame our digital devices for our poor eye health. Although blue light is harmful and you need to wear screen glasses during screen time, what you eat sets the foundation for your eye health.

What to eat for healthy eyes?

Fruits and vegetables are good for our overall health. But, some of them have a few extra benefits for our eyes.

By changing your diet a little bit and adding these foods, you will enjoy better eyesight for years to come.

Leafy green vegetables

We all hated eating green vegetables during our childhood. And then we grew older and started living on our own. We shifted to ready to eat foods as they are so easy to prepare.

But, nothing beats the goodness of green vegetables, especially when it comes to your eye health. Kale has lutein and zeaxanthin that do a great job of protecting your eyes from UV light damage. It reduces the risk of macular degeneration or cataracts. The same thing could be said about spinach, peas and broccoli. Containing high levels of antioxidants, these green vegetables improve blood flow to your eyes.

Citrus fruits

Vitamin C is a wonderful nutrient for your overall immunity. But what many people don’t know is that vitamin C is even more important for your eyes. Rich in antioxidants, fruits such as oranges, strawberries and bell peppers nourishes the delicate blood vessels in your eyes. They also lower your risk of developing age-related vision problems such as cataracts.

Even when you are eating healthy, you must take an eye test every year. It will help you keep a close check on your eye health. You don’t even need to pay anything for these tests. You can easily get a free eye test from the NHS in the UK.


Fishes, particularly the oily ones have a high amount of omega-3  fatty acids. It helps the problem of dry eye syndrome and prevents your eyes from developing glaucoma. Studies have also shown that eating oily fishes such as tuna and mackerel at least 2 or 3 times a week lowers your risk of age-related macular degeneration.

Sweet potatoes

Sweet potatoes give us beta carotene (a popular source of vitamin A). it reduces your chances of contracting eye infections. They also help you with night blindness by improving the health of the light-sensing cells on your retina. They also have moderate amounts of vitamin C and E both of which are extremely beneficial for your eyes.

Wearing only prescription & non-prescription glasses with protective lens coatings is not enough. You have to give the right nutrients to your eyes. And sweet potatoes also taste delicious.


Carrots contain beta carotene that your body changes into vitamin A. They enhance the production of ocular cells so you can see even in low lighting. So when going for a salad, don’t forget to slice a few pieces of carrots. Or munch them as snacks before lunch or in the evening.

Beans and nuts

Nuts are also a rich source of antioxidants. They reduce your risk of glaucoma and AMD. They also have high amounts of zinc that reduce night blindness and impede the progression of AMD.

Build a stronger foundation for your eye health. Include these delicious and nutrient-packed foods in your diet. And don’t forget to get an eye exam every year. If you live in Bury, you can easily find independent opticians in Bury who offer free eye tests to everyone.


This is probably that one food item that we all love. No matter if you like your eggs scrambled or in the form of an omelette, eating eggs will give you the same punch of antioxidants as green leafy vegetables. They also increase the concentration of protective pigment in the retina or macula.

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