- Our Locations: Swan St Eye Centre - 03 9428 0402
- Dingley Eye Centre - 03 9551 4244
- Our Locations:
Swan St Eye Centre - 03 9428 0402 - Dingley Eye Centre - 03 9551 4244
What you eat can play an important role in maintaining healthy eyes and supporting good vision throughout life. A varied, balanced diet rich in vegetables, fruit, fish, whole grains, legumes, nuts and seeds provides many of the nutrients needed for healthy retinal and ocular function.
Leafy green vegetables such as spinach, kale, silverbeet and broccoli are particularly beneficial because they contain lutein and zeaxanthin, carotenoids that are concentrated in the macula. These nutrients are thought to help protect the macula (responsible for your central vision) from oxidative stress. Eggs are another useful source of lutein and zeaxanthin, while nuts and seeds provide vitamin E and other beneficial nutrients.
Colourful fruit and vegetables, including oranges, berries, capsicum and tomatoes, provide vitamin C and other antioxidants. Carrots, pumpkin and sweet potato contain beta-carotene, which the body can convert into vitamin A. Vitamin A is essential for normal retinal function and vision, particularly in low-light conditions. That said, eating more carrots won’t make your eyesight sharper if you already have adequate vitamin A intake.
Oily fish, such as salmon, sardines and mackerel, provide omega-3 fatty acids including DHA, an important component of retinal tissue. Seafood, meat, dairy products, nuts and legumes can also contribute to your intake of zinc, which is involved in several processes essential for normal eye function.
Rather than focusing on a single “superfood”, a Mediterranean-style eating pattern is a practical approach to supporting long-term eye and overall health. This includes plenty of vegetables, fruit, legumes, whole grains, nuts, olive oil and fish, while limiting highly processed foods and excessive saturated fat.
Good nutrition may also help reduce the risk of some age-related eye conditions, including age-related macular degeneration (AMD). For people with certain stages of AMD, specific nutritional supplements based on the AREDS2 formulation may be recommended following an eye examination. Supplements, however, aren’t necessary or beneficial for everyone.
Eye health is influenced by more than diet. Age, genetics, smoking, UV exposure, diabetes, blood pressure and cardiovascular health can all affect your risk of developing eye disease. Maintaining a healthy lifestyle and managing conditions such as diabetes and high blood pressure are therefore important parts of protecting your vision.
A healthy diet supports eye health, but it can’t guarantee perfect vision or prevent every eye condition. Some diseases, including glaucoma and early AMD, can develop with few or no noticeable symptoms, which is why regular comprehensive eye examinations remain essential for detecting these changes early.
Carrots contain beta-carotene, which the body converts into vitamin A, an important nutrient for normal vision. However, eating extra carrots won’t sharpen your vision or remove the need for glasses or contact lenses if you already have adequate vitamin A.
Important nutrients include vitamin A, vitamin C, vitamin E, zinc, lutein, zeaxanthin and omega-3 fatty acids. The best way to obtain these is generally through a varied, balanced diet.
A healthy diet may help reduce the risk of some age-related eye conditions, but it can’t guarantee prevention. People with certain stages of AMD may benefit from AREDS2 nutritional supplements following assessment by an eye-care professional.
Leafy greens, colourful fruit and vegetables, oily fish, eggs, nuts, seeds, legumes and whole grains are all good choices. The key is variety rather than relying on one particular food.
Nutrition is one part of maintaining healthy eyes, but it works best alongside regular check-ups. If it’s been more than two years since your last comprehensive eye examination, or you’ve noticed any changes in your vision, book an appointment with our optometrists at Insightful Eye Care in Richmond or Dingley Village to have your eye health thoroughly assessed.
