Keep Your Eyes Healthy!
Kale This humble leafy green is one of the best foods you can eat for your eyes. It's packed with lutein and zeaxanthin - two powerful nutrients that help protect the macula. Since your body can't make these on its own, you can only get them through food. Kale, spinach, broccoli and peas are your best sources.
Oily Fish Salmon, sardines, mackerel, herring and fresh tuna are loaded with omega-3 fatty acids - essential for healthy eyes and overall wellbeing. DHA in particular supports the structure and function of your retina. Not getting enough omega-3s? You might notice your eyes feeling dry and uncomfortable. Aim for at least two servings of fish a week.
Carrots The classic eye food - and for good reason. Carrots are rich in beta-carotene, which your body converts into vitamin A to support healthy vision. They also contain lutein and zeaxanthin for extra eye protection.
Berries Raspberries, blueberries, strawberries and blackberries are brilliant for your body and your eyes. They're a great source of vitamin C and fibre, which supports gut health — and research suggests a healthy gut actually benefits your eyes too.
Lean Red Meat In moderation, lean red meat is a valuable source of protein, vitamin B12 and zinc - all important for maintaining healthy vision and a strong immune system. Keep it to around 500g per week.
Avocados Rich in healthy monounsaturated fats, avocados help maintain healthy cholesterol levels and support good blood flow - which means better delivery of nutrients and oxygen to your eyes. They also provide vitamin E and copper to protect your cells from oxidative damage.
Nuts One of the best snacks for eye health. Brazil nuts are exceptionally high in selenium, hazelnuts are loaded with vitamin E, peanuts provide copper, and walnuts are rich in ALA - a plant-based omega-3 that supports healthy cell membranes including those in your eyes.
Oranges, Nectarines & Tangerines These citrus favourites are excellent sources of vitamin C - a key nutrient for immune health and protecting your eyes from oxidative stress. Easy to grab on the go and genuinely good for you.
Eggs Don't underestimate the humble egg. They're a high quality protein source, rich in selenium, and contain lutein and zeaxanthin. The natural fat in eggs also helps your body actually absorb these nutrients - making them one of the most efficient eye-health foods around.
Chia Seeds & Flaxseeds Perfect for anyone who doesn't eat fish regularly. Both are rich in ALA, the plant form of omega-3, plus fibre for gut health. Sprinkle them on yoghurt, blend into smoothies or add to overnight oats for an easy daily boost.
