Essential Foods for Eye Health

Brain foods are rich in vitamins, minerals and antioxidant compounds which are known to improve eyesight and significantly lower the risk of eye conditions such as age-related macular degeneration and cataracts. Load your diet with these nutrient rich foods to improve eyesight.

Nutrient rich foods for eyesight

Carrots

Carrots have long been associated with improving overall eye health, and rightly so! Carrots are a top source of beta-carotene, the yellow/orange pigment that gives fruit and vegetables their rich colouring. The human body converts beta-carotene into vitamin A, which assists in maintaining good eye health but also preserves a strong immune system and healthy skin. An adult carrot contains almost 5000g of vitamin A, but you can also get your daily dose from sweet potatoes, pumpkins and leafy greens.

Brussel sprouts, broccoli and peppers

Vegetables like brussel sprouts, broccoli and peppers are all home to the powerhouse vitamin C. This essential vitamin keeps the whole body healthy by maintaining healthy cells, skin, blood vessels and connective tissues. As a powerful antioxidant, it also protects and supports the cells in your eyes from damage. Half a cup of pepper or one cup of brussel sprouts or broccoli each day will keep your eyes nourished and protected.

Spinach

This super food is essential in maintaining eye health as it's is packed full of beta-carotene, vitamin C, antioxidants and lutein. Lutein is a crucial defence for your eyes as it keeps eyes from harmful high energy light waves such as ultra violet rays. Lutein in combination with zeaxanthin (another powerful antioxidant) can also protect your eyes from light-induced oxidative damage. In addition to spinach, foods high in lutein and zeaxanthin include leafy green vegetables like broccoli, peas and kale.

Shellfish

Shellfish such as crab, lobster and mussels are some of the richest sources of zinc, which is essential for the defence against age-related macular degeneration (AMD), an eye condition that affects your central vision. If adding more shellfish to your diet is tricky, you can get your recommended daily allowance from a variety of nuts, meat or supplements.

Fish

Omega 3 fatty acid rich foods like salmon, tuna and sardines, protect your eyes against macular degeneration through encouraging good retina function. Eating an omega 3 rich diet with one to two servings of fish a week or a fish oil supplement can make a huge difference to the health of your eyes.

Supplements to support eye health

While the diet should always be the main source of vitamins and minerals, supplements can provide additional support for the prevention and treatment of certain eye disorders. The best nutritional supplements for eye health are:

• Lutein: Lutein is a carotenoid naturally found in the macular of the eye, but levels can decline with age; so consuming foods like spinach, broccoli, and eggs, or taking supplements, can help maintain adequate intake.

• Bilberry: A close relative to the blueberry, this bilberry is an antioxidant superfood. Our highly concentrated extract has also been enhanced with vitamin B2 (Riboflavin) which is an essential vitamin for healthy vision.

• Visualex Gold: This exclusive, premium combination of 16 active ingredients, including high levels of lutein, zeaxanthin, as well as essential vitamins and minerals to help to support healthy vision.

Get regular eye tests

Lastly ensure that you have regular eye exams. These can help detect glaucoma, cataracts and other conditions in their early stages before irreparable damage occurs.