Important nutrients
Several nutrients, such as Zinc and DHA* (an Omega-3 fatty acid) each play a key role in the maintenance of eye health, so a healthy, balanced diet is important.
For example, research has shown that zinc is important in cell metabolism and is found in high levels in eye tissue, especially the retina11. Meanwhile, omega-3 fatty acids can help support a healthy tear film, which is vital to prevent or help manage dry eyes^12^.
Lutein and Zeaxanthin are both components of the macula, found in the back of the eye. The macula is responsible for helping you see things directly in front of you and for close activities like reading^13^.
While antioxidants such as vitamins C and E aren’t specifically linked to the health of our eyes, they are important nutrients to have in your diet as they help to protect cells from oxidative damage. Tissues of the eye are vulnerable to oxidative stress, a process where there is an imbalance between the production of reactive oxygen species (free radicals) and antioxidant defence systems which are naturally present in the eye^14^. Oxidation is a normal part of ageing but certain behaviours such as smoking can speed up the process. The process is known as oxidative stress or damage.
A healthy diet
In order to ensure these nutrients are part of your diet, choose foods rich in antioxidants such as vitamins C and E; for example leafy, green vegetables, nuts and fish. Plenty of fruit and veg will also ensure you have sources of carotenoids in your diet. Oily fish contain essential omega-3 fatty acids, while zinc is found in shellfish, meat, dairy foods and bread.
Avoid junk food – a diet high in fat can cause deposits in the arteries that restrict blood flow. The eyes are especially sensitive to this, given the small size of the blood vessels that feed them.
Who needs these nutrients most?
Some people need to be particularly careful about getting the right nutrients for their eye health. If you have diabetes, this can affect your eyes in a number of ways, from increasing your risk of cataracts to diabetic retinopathy, due to the changes in blood sugar levels affecting the lens in your eye^15^.
Eye conditions such as AMD, glaucoma and cataracts are inherited, so if your parents or grandparents had any of these conditions, you are more likely to be at risk^16,17^.
Eye Vitamins/Supplements
Ask most people which foods are good for your eyes and they might say carrots, but they’d probably struggle to name any others. And it’s unlikely they’d know why carrots are meant to be good for your eyes either – often, it’s just something adults say to fussy eaters.
| Vitamin/ Mineral | The role it plays | Found in |
| Vitamin A
| Contributes to the maintenance of normal vision
| Sweet potatoes, carrots, dark leafy greens like kale or spinach, dried apricots, squash
|
| Beta-carotene
| Our bodies convert beta-carotene into Vitamin A
| Spinach, broccoli, peppers, pumpkin, sweet potatoes, carrots, squash
|
| Vitamin C
| Powerful antioxidant which helps form and maintain connective tissue, including collagen found in the cornea
| Citrus fruits, kiwi, cherries, blackcurrants, pineapple, strawberry, kale, sweet red peppers
|
| Vitamin E
| Contributes to the protection of cells from oxidative stress
| Sunflower seeds, almonds, hazelnuts, avocados, wholegrains
|
| Zinc
| A mineral that helps the body absorb and convert vitamin A, as well as contributing to the maintenance of normal vision.
| Eggs, turkey, beef, oysters, soybeans, wheat germ, grains, black eyed peas, spinach
|
| Lutein and zeaxanthin
| Both components of the macula, found at the back of the eye.
| Kale, spinach, basil, salad greens, broccoli, squash, asparagus |
You can get these nutrients from a healthy, balanced diet with plenty of brightly coloured fruit and vegetables (particularly green, leafy ones)^18^.
