Choosing the right foods to support your eye health shouldn't be a cause for stress. In fact, we're confident you are already doing a pretty good job, even if you didn't know it! Eye-healthy foods are versatile and delicious and show up everywhere. They are fundamental ingredients in soups, sandwiches, and salads and are often the stars of seasonal celebrations!  


We've compiled a list demonstrating how effortless it can be to nurture your eyes. You'll see some of your favourite foods, and we encourage you to find more ways to enjoy them. Perhaps you'll also see the benefit of adding some of our suggested foods to help you reach a healthy vision. 


- Turkey or Chicken Breast: Rich in vitamin B3 and zinc, essential for maintaining healthy eyesight.


Salmon, Mackerel, and other oily fish are abundant in omega-3 fatty acids and vitamins B1, B3, and E, which are crucial for optimal eye function.


- Whole Grain Bread, Brown Rice and Oatmeal: Packed with vitamins B1 and E, promoting overall eye health.


- Carrots: Renowned for their beta-carotene content, a precursor to vitamin A, roast them to enhance their natural sweetness and eye-nourishing properties.


- Sweet Potatoes, Bell Peppers and Citrus: Potent protectors, sources of vitamins C and A,


- Brussels Sprouts and Broccoli: Green superfood source of omega-3 fatty acids, vitamins A, C, and Lutein, vital for protecting against eye diseases.


- Blueberries, Cranberries, Grapes, Raspberries: Bursting with vitamins, these antioxidants are perfect for maintaining eye health. Incorporate them into your diet in smoothies, salads, sauces, or tossed on your cereal


- Walnuts, Pecans and Pistachios: Sources of omega-3 fatty acids and vitamin E, these nuts are great for snacks or added to salads and desserts.


For those interested in understanding the science behind eye nutrition, here's a detailed breakdown of essential nutrients and where to find them:


- Vitamin A: Found in leafy greens, orange vegetables, eggs, and cantaloupe, crucial for reducing the risk of age-related macular degeneration (AMD) and supporting overall eye health.


Vitamin C, Abundant in citrus fruits, broccoli, kale, bell peppers, and sweet potatoes, is essential for protecting against UV light and maintaining collagen levels in the cornea for clear vision.


Vitamin E: Found in nuts, seeds, salmon, avocado, and leafy greens, vitamin E is a potent antioxidant that slows the progression of AMD and protects cells from damage.


- Vitamin B Complex (B1, B2, B3, B6, B9, B12): Found naturally in various foods like whole grains, meats, fish, dairy, and legumes, these vitamins play crucial roles in preventing cataracts, diabetic retinopathy, and other eye disorders.


- Lutein and Zeaxanthin: Found in green leafy vegetables, egg yolks, and certain grains, these compounds absorb harmful blue light, reducing the risk of cataracts and AMD.


- Omega-3 Fatty Acids: Abundant in walnuts, salmon, Mackerel, and other fatty fish, these acids help reduce eye pressure, alleviate dry eyes, and promote overall eye health.


Zinc: Found in oysters, beef, seeds, and lentils, zinc supports the health of the retina and cell membranes, which is essential for maintaining optimal vision.


By incorporating these nutrient-rich foods into your diet, you nourish your body and prioritize the long-term health of your eyes. Embrace these simple dietary choices and witness the profound impact on your vision and overall well-being.