A new year, for many of us, is an opportunity to start introducing healthier habits into our daily routine. If you are keen to make a fresh start this 2025, then one of the many positive changes you can make is to introduce a healthier, more balanced diet into your lifestyle. Find out more about the best foods for your eye health and feel inspired to include them in your daily meals.
Why is proper nutrition important for eye health?
As is the case with your general wellbeing, nutrition and eye health go hand in hand. Eating a diet rich in the right nutrients and low in fat, sugar and salt is crucial for so many reasons and will help you to feel your best. Of course, for lots of us, our vision naturally deteriorates with age. However, by embracing healthier lifestyle habits, including the right balance of foods in your diet, you can maintain and even potentially improve your vision.
What are the best foods for eye health?
The most nutritional foods are packed with vitamins and nutrients which our body cannot always produce naturally. These are essential for your eyesight as well as your general health. Keep reading to find out what different types of vitamins are good for your eyes.
Leafy green vegetables — high in lutein and zeaxanthin
Green leafy vegetables, such as kale, romaine lettuce, spinach, broccoli and collard greens, are some of the best foods for eye health. They are packed with powerful antioxidants called lutein and zeaxanthin.
Lutein and zeaxanthin are yellow pigments found naturally in leafy greens and other vibrant foods, which absorb harmful light emitted by the sun and therefore protect the leafy greens from damage. These yellow pigments are known as carotenoids, which are also located in the macula and retina of your eyes. When you eat foods rich in lutein and zeaxanthin, they are moved to the retina of your eye where they then help to prevent sunlight and high-energy light waves like blue light from harming the retina of your eye and deteriorating cells.
However, just be aware that eating lots of green vegetables doesn’t replace sunglasses. You still need to have adequate UV protection for your eyes — even in winter!
Lutein and zeaxanthin are also thought to be particularly good at slowing the development of eye conditions like age-related macular degeneration (AMD), which causes damage to the middle part of your retina. They can even minimise the formation of cloudy patches at the front of the eye known as cataracts.
Oily fish, nuts and seeds — rich in omega-3 fatty acids
Omega-3 fatty acids are not only good for your brain and heart, but are also one of the best vitamins for eye health. Fish, like mackerel, anchovies, sardines, salmon and other oily seafood are abundant in omega-3 fatty acids. Other excellent nutritional sources include walnuts, flaxseeds and chia seeds.
Omega-3 fatty acids are good for maintaining the health of your retina and can prevent visual decline associated with age. They are believed to lower your risk of developing diseases like age-related macular degeneration (AMD). They are also thought to assist with the drainage of fluid from your eye, decreasing the chances of high eye pressure which can develop into glaucoma.
Omega-3s reduce inflammation in the eyelids as well as on the surface of your eye. They even boost tear function, keeping your eyes comfortable and lubricated which therefore helps alleviate the symptoms of dry eyes. Dry eye syndrome occurs when your eyes are not able to adequately produce tears, or your tears dry up very quickly due to a lack of oil in them. The symptoms can include itchiness, watery eyes and sometimes blurry vision.
Orange-coloured fruits and vegetables — vitamin A rich foods
Vitamin A, otherwise referred to as retinol, is absolutely essential for eye health. You’ve more than likely heard the phrase ‘carrots help you see better in the dark’ and dismissed it as a myth told by parents to get children to eat their vegetables at mealtimes. As it turns out, some truth can be taken from this.
Carrots and other orange fruits and veg — like apricots, cantaloupe, squash and sweet potatoes — are high in a type of vitamin A known as beta-carotene, which interestingly is how they get their orange colour. Vitamin A is part of the rhodopsin protein that helps the retina absorb light, allowing your eyes to adjust to low light. So, while you may not be able to see in the pitch-black, your eyesight is certainly improved in low light when you introduce plenty of vitamin A into your diet. This is why people with a vitamin A deficiency often experience night blindness. So, make sure you’re including plenty of carrots and orange fruits and vegetables into your diet! Other foods rich in vitamin A include liver, oily fish, eggs and milk.
Vitamin A is an antioxidant, much like vitamin C and E. Antioxidants minimise the harmful impact of oxidants. Oxidants are believed to be linked with the aging process and as a result contribute to the development of age-related macular degeneration (AMD) by advancing cell decay.
Vitamin A also helps to keep the cornea healthy, which is the transparent protective outer layer of your eye. The cornea acts as a shield against germs, dirt and debris. It enables light to enter the eye and come to focus on the retina.
Citrus fruits — rich in vitamin C
Citrus fruits like oranges, grapefruits and lemons are well-known for containing vitamin C. Red peppers, kiwi fruit, strawberries, tomatoes, blackcurrants and leafy greens are also a good source.
As an antioxidant, vitamin C is very important for preserving good vision. Your body cannot produce it naturally. Vitamin C safeguards the body from damage caused by a poor diet, unhealthy habits, like smoking and environmental elements, such as the sun’s UV rays. All of these factors can produce free radicals which are molecules that damage the cells in your eye. Vitamin C, however, is able to help with tissue cell repair and growth.
Vitamin C is also of great benefit to the small blood vessels in your eyes. It stimulates production of collagen which helps your eyes stay healthy and protected. Vitamin C can even safeguard against oxidative damage which is a common cause of cortical and nuclear cataracts. Cortical cataracts affect the outer edge of the lens, while nuclear cataracts form at the centre.
Sunflower seeds and nuts — full of vitamin E
Sunflower seeds, almonds, peanuts and avocados are all good sources of vitamin E.
Vitamin E and C work in unison to keep your eyes healthy. Vitamin E is an antioxidant which can help tackle harmful molecules known as free radicals, preventing them from causing harm to the proteins within the eye. This damage can lead to cloudy patches developing on the lens of the eye, known as cataracts.
As with other types of antioxidants, vitamin E is also believed to slow the development of age-related macular degeneration.
Lean meat, poultry and legumes — good sources of zinc
Zinc is essential for maintaining good eye health. Oysters are one of the best sources. Lean meat and poultry like beef, pork, turkey and chicken, are also high in zinc. Vegetarian alternatives include tofu, tempeh and legumes like chickpeas, lentils and kidney beans.
Zinc helps your body to produce the pigment melanin by transporting vitamin A from the liver to the retina. Melanin pigment not only determines your eye colour at birth but also protects your eyes from damage caused by UV rays from the sun.
How do I maintain a balanced diet?
To ensure that you are eating healthily, you will need to introduce a varied range of foods in the right quantities. Your diet should include plenty of fruit and vegetables, ideally at least 5 portions a day. Every meal should also incorporate starchy foods high in fibre, including bread, potatoes and pasta. Choose wholemeal and high fibre options which are generally considered to be better for your health.
Try to consume a reasonable number of proteins and dairy or dairy alternatives, as well as unsaturated oils and spreads.
Avoid eating too many foods high in fat, salt and sugar as they are not necessary in your diet. The Eatwell Guide from the NHS explains this in more detail.
Processed snacks and takeaways are often the worst foods for eye health but this doesn’t mean you can’t enjoy them in moderation. Just be aware that consuming too many of these foods can lead to serious health problems and an increased risk of certain eye conditions.
There are many foods rich in vitamins that are good for your eye health and while it might seem like a challenge to include so many of them in your diet, the important thing to remember is not to worry too much if your diet isn’t going by the book completely. After all, it’s just as crucial that you enjoy the food you eat as it is to maintain realistic goals for the benefit of your health and wellbeing.
Other top tips to keep in mind …
It’s not just about the foods you eat! While it’s very important that you are getting the right vitamins in your diet, you also need to make sure that you are taking care of your eyes and keeping them healthy. To help you stay on track, we have come up with a few important tips for maintaining good vision.
Stay hydrated
Water is vital for your general health as well as your vision. Most adults should be aiming to drink between 6 to 8 cups of liquids a day in order to stay hydrated. As well as water, low-fat milk and sugar-free drinks, such as tea and coffee, also count. Water can benefit your eye health a great deal, helping to prevent dry eyes and discomfort.
Get your eyes checked regularly
Schedule regular eye tests with your optician to make sure your eyes are healthy and that you have the right prescription. An eye examination is very important, especially if you have a family history of eye diseases. It can help identify early signs of any health conditions before symptoms even appear.
Take eye health supplements if needed
Although it’s recommended that you get most of the nutrients and vitamins you need from a balanced diet and a healthy lifestyle, supplements can be of great benefit to your eye health, especially for individuals with very restricted diets or those with very little access to certain types of food. We would, however, advise that you consult with a health-care professional prior to taking any supplements to ensure a safe and reliable outcome for your health.
Wear sunglasses outdoors
Make sure you wear sunglasses with full UV protection outside, even in winter, as overexposure to bright sunlight can be very damaging for your eyes.
Give your eyes a break from contacts
Avoid wearing your contact lenses for longer than recommended as this can dry your eyes out and lead to discomfort. Worse still, leaving your contacts in your eyes for too long can lead to infection and even serious damage.
Wash your hands
Clean your hands thoroughly before you put contact lenses in your eyes and prior to applying or removing makeup around this area. This will avoid any bacteria getting into your eyes.
Protect your eyes at work
If your job requires you to work on a computer or digital screen for extended periods, make sure your glasses have lenses with a blue-violet light filter for improved visual comfort. Take regular screen breaks and set up your workstation correctly so that you are sitting comfortably.
Meanwhile, if you work with chemicals or in a construction setting, make sure you follow safety protocols and shield your eyes from any dust or debris with protective goggles.
