Eating a diet high in healthy super foods will improve eye health, minimise age-related eye
degeneration and help reduce the risk of serious eye diseases. Without proper eye care, your body
will suffer. We see with our eyes, we communicate with our eyes, we can even seem to say a
sentence with our eyes. We are humans and we have five major senses. The eyes are one of the
senses that we must look after with the utmost care. This can easily be achieved if we follow a diet
of super healthy eye foods full of nutrients.

Super Foods for Healthy Eyes

Super Foods for Healthy Eyes


Nuts are the ultimate super food as they benefit all parts of the body. They are an excellent source of
vitamin E, which helps prevent cataracts and protects the eyes from free radical damage. Eat
handfuls of almonds, hazelnuts and sunflower seeds or make a mix and sprinkle on cereal, in salads
or add to yoghurt.


The best fish for healthy eyes is the wild caught variety, such as salmon. Salmon contains two types
of omega 3 fatty acids. Both of these fatty acids will help prevent or slow down eye disease. Dry eye
syndrome has been attributed to a lack of omega 3 fatty acids. Tuna and sardines are valuable
sources of omega 3 fatty acids as well.


This super vege may be hard to find but a suitable substitute is spinach. These two green dynamos
are overflowing with lutein and zeaxanthin, two of the strongest antioxidants that protect against
cataracts, retinal damage and macular degeneration. There are many recipes where you can include
kale or spinach.


Mung beans, kidney beans, lentils, in fact any form of bean is packed with zinc. Eat the fresh variety
or from a can, and you will get the same benefit. Zinc is vital to maintain healthy eyes. Zinc helps
draw Vitamin A from the liver to the retina, thereby helping with night vision, prevention of
cataracts and helps in producing melanin which is found in the tissue underlying the iris of the eye.


Orange and red fruits are loaded with the rich Vitamin C. This vitamin helps reduce the risk of
cataracts and supports the blood vessels in the eye. Make oranges, peaches and strawberries a part
of your daily diet and adding tomatoes and red capsicums to meals will not only add a splash of
colour, but will give you the much needed vitamin C as well.
Healthy clear sparkly eyes improve your external appearance. Eye care should begin at a young age
with regular check-ups with a paediatrician and then later in life with your doctor or eye health
professional. Have a look at the Dry Eye Website for ideas on
how to improve your eye health. The old saying ‘eyes are the window to the soul’ is absolutely true.
A simple eye examination may reveal previously unknown medical afflictions. Good vision is essential
for sport, learning, driving and many other day to day life activities. Feed your eyes a healthy diet
and you can look forward to a healthy lifestyle.
Written by Emma Jane