5 Fab Foods For Healthy Eyes


Getting your eyes tested from childhood, getting the right glasses or contacts and maintaining regular check-ups keeps your peepers in prime condition.

But eye-friendly nutrition also combats certain conditions and maintains ocular health — so it’s a crucial ingredient in the total-body health recipe.

With that in mind, here are five fab foods for healthy eyes.

1. Oranges

Oranges and other citrus fruits are bursting with beta carotene and vitamin C, which fight cataracts and maintains healthy blood vessels in the eyes.

But if you’re not mad about satsumas and mandarins, kumquats, peaches, papaya and mangoes make your mouth water and have similar properties.

Blend any of these fruits into a healthy smoothie or enjoy them in their natural state as part of your eye health regime.

2. Salmon and Tuna

Salmon, tuna and other oily fish contain lots of omega-3 fatty acids and other nutrients that make them excellent for protecting against AMD and diabetic retinopathy.

And they also contribute to better brain and heart health — so what’s not to love?

Mix yourself a tasty tuna salad as a treat or tuck into some luscious Lochmuir salmon for lunch.

3. Nuts and legumes

If you’re crazy about cashews and love lentils, you’re already absorbing lots of wholesome ingredients that protect your eyes against age-related conditions.

Nuts and legumes are another source of omega-3 fatty acids and also contain high levels of vitamin E.

Unsalted walnuts, Brazil nuts and peanuts are excellent alternative picks for eye maintenance — snack on them throughout the day.

4. Eggs

Eggs have so many nutritious properties that they’re considered one of the world’s healthiest foods.

Their high levels of vitamin A, zinc, lutein and zeaxanthin protect against the development of AMD and cataracts — while contributing to retinal health and promoting sharp night-time vision.

Hard boil a few eggs in the morning and enjoy them as a snack or as part of a healthy salad later in the day.

5. Greens

Leafy greens like kale and spinach contain cartenoids lutein and zeaxanthin which improve retinal health and prevent age related diseases like cataracts and age-related macular degeneration (AMD).

For a tropical alternative, try some Caribbean callaloo served with red hot chilli peppers — another legendary lutein source.

Don’t skip your daily greens — they’re superb for eye health.

All of these fab foods taste great and contribute to overall health as part of a balanced diet — but their eye health boosting credentials should make them a mainstay of your weekly shop.

For more information on eye care or eye wear, pop in to see us soon.