How to Eat for Healthier Eyes

You’ll have heard the saying “you are what you eat”. You may be surprised to know that it applies to your eyes too! Eating the right types of foods can delay the natural ageing process within the eye, and here we’ve put together a few simple recipes to help you eat with your eyes in mind.

We’ll be posting new recipes every month or so, so check back periodically or follow us on Facebook for regular updates. If you have an Eye Friendly Recipe of your own you’d like to share, please send it to us here!

And remember to have your eyes examined regularly, even if you can see clearly, to make sure your eyes remain in great shape!

SpinachOrangeSaladSunny Spinach Salad

A great-tasting salad; useful if you need a light bite for lunch, or alternatively lovely side salad for your favourite lasagne or bake. (Preparation time: 15 minutes)


ButternutSoupBrazilian Butternut Soup

A real “winter warmer”, made using butternut squash, turmeric and brazil nuts. Best served with seeded sourdough! (Preparation time: 15 minutes|Cooking time: 30 minutes)

Here are a few of the foods that are brilliant for keeping your eyes healthy:

Carrots & other coloured vegetables
You’ve probably heard that carrots promote eye health and protect vision, and it’s true: beta-carotene (a type of vitamin A that gives carrots their orange colour) helps the retina and other parts of the eye to function smoothly. Other sources of beta-carotene include tomatoes and sweet potato.

Leafy greens
Kale, spinach and broccoli all contain lots of powerful anti-oxidants including lutein and zeaxanthin, special vitamins which have been shown to protect against macular degeneration and cataracts. You can also find these vitamins in sweetcorn and peppers.

Egg yolk contains lutein and zeaxanthin as well as zinc, which has also been shown to protect against macular degeneration. There’s strong evidence that the aforementioned vitamins can help with your night vision and reduce glare symptoms too.

A handful of nuts – such as almonds – contains about half your daily dose of vitamin E, which strengthens hair and skin as well as having protective effects on your eyes. Alternatively, try brazil nuts which also contain selenium.

Oily fish
Issues such as dry eye can be eased by making sure you have the right balance of omega oils in your diet. Oily fish such as herring and mackerel are a great source of good-quality omega oils – and for the veggies out there, drizzle some olive oil on your salads or add some flax seeds to your porridge or to a bowl of berries for a big omega hit.