Nourish your vision

Our guide to supporting your eyesight through your diet.

In our fast-paced digital age, maintaining good eyesight is crucial. From staring at computer screens to scrolling on smartphones, our eyes are constantly working. This can lead to digital eyestrain. Regular eye examinations are vital to test your eyesight, prescribe appropriate glasses and most importantly to diagnose any sight-threatening conditions. 

Nutrition and lifestyle are key factors in maintaining good eyesight. Try and make sure you implement these four steps:

• Regular eye exams
  Schedule regular check-ups with your optometrist to detect any issues at an early stage.

• Screen breaks
  Follow the 20-20-20 rule: every 20 minutes, look at an object 20 feet away for at least 20 seconds.
  

• Hydration
  Drink plenty of water to keep your eyes moist and reduce dryness.
  

• Protective eyewear
  Wear sunglasses that block ultraviolet (UV) rays and use protective eyewear during activities that could harm your eyes.

Key nutrients for eye health

1. Vitamin A

Sources: Carrots, sweet potatoes, spinach, kale and dairy products

Vitamin A is crucial for maintaining a clear cornea, which is the outer covering of the eye. It’s also a component of rhodopsin - a protein in the eyes that allows us to see in low light conditions. A deficiency in vitamin A can lead to night blindness and other vision problems.

2. Omega 3 Fatty Acids

Sources: Salmon, mackerel, sardines, flaxseed, and walnuts

Omega 3 fatty acids play a significant role in visual development and retinal function. They also lower inflammation associated with  dry eyes and reduce the risk of age-related macular degeneration (AMD).

3. Lutein and Zeaxanthin

Sources: Spinach, kale, eggs and corn

These antioxidants are found in high concentrations in the central part of the retina (the macula) associated with high-definition vision. They help filter harmful, high-energy blue light wavelengths  which can damage the macula.

4. Vitamin C

Sources: Citrus fruits, berries, bell peppers, broccoli and brussels sprouts

Vitamin C is a powerful antioxidant that helps protect the eyes from damage caused by free radicals. It also supports the health of blood vessels in the eyes.

5. Vitamin E

Sources: Almonds, sunflower seeds, peanuts, and wheat germ

Vitamin E protects the eyes from free radical damage, which can cause contribute to cataracts and AMD. 

6. Zinc

Sources: Oysters, beef, pumpkin seeds, and chickpeas

Zinc is essential for bringing vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. It helps maintain the health of the retina and can slow the progression of AMD.

Building a Vision Boosting Diet

Breakfast

Consider a nutrient rich smoothie for a quick and delicious start to your day. A great combination would be a blend of spinach, a handful of berries, a banana, a spoonful of flaxseeds, and a splash of your choice of milk. This smoothie is packed with vitamins A, C and E, as well as omega3 and lutein.

Lunch

Include a colourful salad with kale, orange slices, red bell peppers and sunflower seeds. Add salmon, or flaxseeds and walnuts if you are a vegetarian. This meal provides a great mix of omega 3, vitamins A, C and zinc.

Snacks

Enjoy a handful of nuts and seeds, such as almonds and sunflower seeds. These are excellent sources of vitamin E and healthy fats.

Dinner

Cook a hearty stir-fry with lean beef or tofu, broccoli, bell peppers, and carrots, served over quinoa. This dish offers a variety of eye friendly nutrients, including vitamin A, C and zinc.

Sweet treats

Add a bowl of mixed berries to your desserts. Berries are rich in antioxidants and vitamin C, which support eye health.

How we can help support healthy eyesight

Our team includes ophthalmology consultants, optometrist and orthoptists with decades of experience to deliver optimum eyecare to you and your family.