How Can My Diet Help My Eyesight

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There are lots of things you can do to keep your eyes healthy, and many precautions you can take to prevent any eye conditions or diseases from developing, which may require treatments further down the line, such as laser eye surgery.

One of the best things you can do is eat well - studies have shown that a healthy diet can do wonders in preventing the development of eye conditions.

Being overweight and having an unhealthy diet can lead to diabetes, and diabetes can lead to vision loss.

Over time, uncontrolled blood sugar levels will damage the blood vessels in your retina, causing blurred vision and a swollen retina (also known as macular oedema).

The following foods can massively help your eyesight, and can reduce the risk of age-related vision decline by 25 percent - so be sure to get plenty of them in your diet.


Fish is one of the best things you can eat, for many reasons. They're rich in omega-3, which is helpful in reversing dry eyes.

You may get dry eyes when staring at a computer - as we blink 60% less when staring at a screen.

Dry eyes can cause discomfort in the form of itchiness or soreness. Dry eyes can also lead to eye infections, damage to the surface of the eyes, and pain when reading.

Omega 3 can also fuel our cells, optimizing the whole of our central nervous system.

The following fish are full of omega 3:

●      Tuna

●      Trout

●      Mackerel

●      Herring

●      Sardines

●      Salmon

●      Herring

●      Anchovies

If you don't eat meat, tofu and walnuts are also great sources of omega 3.

Nuts and Legumes

Not only are nuts and legumes rich in omega-3, but they also contain a lot of vitamin E.

Vitamin E is brilliant for the eyes, as it's believed to protect your eye cells from free radicals, which break down healthy eye tissue.

A diet rich in vitamin E is proven to slow down and prevent the formation of both cataracts and age-related macular degeneration.

The following nuts and legumes are great for your overall eye health:

●      Walnuts

●      Brazil nuts

●      Peanuts

●      Lentils

●      Cashews

Citrus Fruits

As you're probably aware, citrus fruits are rich in vitamin C, and similar to vitamin E, it's an antioxidant that's great at preventing age related macular degeneration and cataracts.

Some vitamin C rich fruits include:

●      Lemons

●      Oranges

●      Limes

●      Grapefruits

If you're not getting enough vitamin C in your diet, then vitamin C supplements are widely available in most super markets and chemists.


Eggs are a great source of lutein and zeaxanthin, which is really helpful in reducing the risk of age-related loss of vision.

Eggs are also a good source of vitamin C, vitamin E, and zinc. One of the reasons eggs are so great is that they're healthy and can be cooked in 11 ways - so you're sure to find one you like.


You've probably heard the old wives tale that carrots help you see in the dark, and surprisingly, there's some truth to that.

Carrots are a great source of vitamin A, which plays an essential role in your vision - it essentially helps the retina absorb light.

Carrots are also rich in beta carotene, which gives carrots their orange color. Beta carotene helps the body to make vitamin A - so they work together to protect your eyes.

Leafy Greens

Leafy greens are good for you in pretty much every way. They're rich in lutein and zeaxanthin, which are both found in the macula. The macula is the part of the eye that acts as a sun protector, shielding the eye from harmful rays.

Leafy greens are also a great source of vitamin C, which we know is great for the eyes.

Some of the best leafy greens for your eyes are:

●      Kale

●      Collards

●      Spinach


Hydration is massively important to our overall health, so it comes as no surprise that staying hydrated is also great for our eyes.

It prevents dehydration, which can make the symptoms of dry-eyes far less debilitating. Drinking plenty of water will flush out excess salt in our bodies, hydrating our eyes and reducing eye strain.

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