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Home / Blog / Best food to improve Eye health

Many people don’t really think about eating to improve your eye health. Of course eating a healthy diet is good for your body and thus also good for your eyes. But there are specific foods that you can eat to target your eye health. This is important, because our eyes are bombarded with blue light from our mobile phones and computers, as well as UV rays and radiation from sunlight. To counteract some of these effects, think about adding these five foods to your daily diet.


Fish is full of Omega-3 fatty acids, which are so-called essential fats. These are fats that the body cannot make itself and needs to be gotten from food. Omega-3 fatty acids are known to help a protective role and can prevent diseases, such as heart disease and arthritis. Many may not know that Omega-3 fatty acids are also good for eye health, helping protect against conditions like dry eye and even cataracts. 

Nuts & Seeds

Just like fish, nuts and seeds also contain Omega-3 fatty acids. The seeds that contain the highest amount of Omega-3 fatty acids are flaxseed and chia seeds. These can easily be consumed by sprinkling on yoghurt or dried chia seeds can easily be mixed with drinks or fruit shakes. Amongst the nuts, walnuts contain the highest level of Omega-3 fatty acids, followed by beechnuts.  Nuts are also high in vitamin E, important in stemming macular degeneration.

Leafy Greens

It is widely known that leafy green vegetables contain valuable minerals and antioxidants and as such should play an important role in your diet. Some can be bitter and not all are popular with everyone, so try a few different types and find the leafy greens that you enjoy. Some of the choices are kale, spinach, bok choy (Chinese spinach) and collard greens. Other options also include broccoli, avocados, Brussel sprouts and peas. The minerals in these vegetables can help stop macular degeneration, which can lead to vision loss. 

Citrus Fruit

Instead of a piece of chocolate, why don’t grab a slice of orange or grapefruit or pomelo? Citrus fruits are high in vitamin C or ascorbic acid, which helps keep connective tissues healthy, such as your cornea and stem macular degeneration. Studies also show that vitamin C can reduce the risk of developing cataracts as well. If citrus fruit is not your thing, other fruits are also high in vitamin C, such as papaya, raspberries, pineapple and kiwi. 


Legumes is just a fancy way to say something in a pod, such as beans, peas and peanuts. They are an excellent source of protein, especially for those that do not eat meat. Legumes also provide minerals and fibre, needed for eye health – they contain zinc and bioflavins, which are good for retina health. Now a days there are so many beans to choose from, it is not hard to incorporate some type of legume in your diet – add into soups or stews or sprinkle on salads. Popular legumes include chickpeas, lentils, Fava beans, mung beans and soy beans to mention a few.