Nutrition for healthy eyes

Good nutrition is important for eye health and general health. A balanced diet including

fruits, vegetables, nuts and fish provides essential nutrients that support good eye function.

Carrots may be the food best known for helping your eyes, but eating your way to good

eyesight isn’t only about beta-carotene.

Below is a list of the antioxidants, their properties and the foods that contain them to help you

eat for better eye health.


Adding certain antioxidants to your diet can improve your eye health.

A variety of foods contain antioxidants which can help maintain and improve your


Researchers have linked eye-friendly nutrients, such as lutein and zeaxanthin, vitamin C,

vitamin E and zinc, to reducing the risk of certain eye conditions.


Below are a list of Antioxidants, Foods  and their Properties:

Vitamin E - Seeds, fruit and seed oils 

Vitamin E is important for the retina, the layer of tissue inside the eye that collects light and enables you to see.

Vitamin C- Fresh fruit and vegetables 

Long-term consumption of vitamin C as part of a healthydiet has been shown to contribute to cataract prevention.

Zinc-  Seafood, meat, nuts and beans

In the eye, high doses of zinc, in combination with other antioxidants, have been found to significantly reduce the risk of developing advanced macular degeneration (MD). While not a cure or a means of repairing damage from MD, zinc may work to slow its progression.

Lutein and Zeaxanthin- Corn, spinach, cabbage, oranges, celery and red peppers

These antioxidants play crucial roles in maintaining the health of the eyes, helping to filter out harmful blue light and reduce hazardous free radicals in the macula. They may help in the prevention of cataracts.

Selenium- Fish, brazil nuts and bread 

This trace mineral is important for the proper function ofthe retina.

Coenzyme Q10- Fish, meat, grains and peanuts 

This antioxidant has been found to stimulate the immune system and may be beneficial for people with diabetes.

Glutathione- Asparagus, avocado, walnuts, garlic, eggs, onion and watermelon

Animal studies have shown glutathione to be an effective anti-cataract agent and it may help to reduce eye pressure in glaucoma patients.

Lipoic acid- Yeast, red meat, potatoes and spinach

Promising animal studies have shown that it may help to reduce the incidence of cataracts.