Eating Well for Good Eye Health

Optical Health

Tammy George

We all know eating carrots are good for our eyes, but carrots can’t be the only food responsible for warding off eye disease and premature eye degeneration. Which other foods can help protect your eyes?


Omega 3 fatty acids are an important addition to your diet for good eye health. Eating two or three serves of fish per week will give you enough omega 3 nutrients needed. If you don’t eat fish regularly, look at taking a fish oil supplement to get your recommended dose of omega 3.

Leafy Greens

Most parts of our body benefit from the nutrients found in leafy green vegetables and our eyes are no exception.


Another food group high in omega 3 fatty acids, as well as vitamin E, are nuts. Try munching on almonds, walnuts, brazil or pistachio nuts as a healthy snack between meals or sprinkle a handful over your salads for a bit of crunch.


An important source of bioflavonoids and zinc, legumes including kidney beans, lentils and black-eyed peas protect the retina and decrease the risk of macular degeneration and cataracts.


Vitamin C is associated with reducing the risk of cataracts and macular degeneration so include plenty of citrus fruits and berries in your diet. Enjoy your fruits whole for morning or afternoon tea or whizz them up in a drink and include the nutritious pulp.

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Orange, Red & Yellow Coloured Vegetables

The vitamin carotenoid gives fruit and vegetables their orange, red and yellow pigments which are thought to decrease the risk of suffering an eye disease. Try to include carrots, tomatoes, capsicum, strawberries, pumpkin and corn in your diet as they are also excellent sources of vitamins A and C.    

Whole Grains

Stick with the less processed brown rice, whole wheat, oats and brown bread to ensure you include as much vitamin E, zinc and niacin in your diet as possible. Those low GI foods will help reduce your risk for age-related macular degeneration.


Eggs are another good source of vitamin A and can help protect against dry eye. Eggs also contain lutein and zeaxanthin which are carotenoids shown to reduce the risks of cataracts and age-related macular degeneration. The lutein and zeaxanthin accumulate in the eyes’ lens and the macular region of the retina protecting the eyes from damage due to oxidation.


Many of the foods for good eye health contain vitamin A but we need to make sure our bodies absorb as much of the vitamin as possible. Beef contains zinc which helps us absorb vitamin A.  


While it’s not strictly a food, water is an important ingredient in our diets. Staying well hydrated keeps your eyes from drying out. Like all organs in our bodies, eyes need water to function properly so make sure you are getting your eight glasses per day.

Eat a balanced diet rich in vitamins and minerals as one of your best defence against all diseases including eye disease and degeneration. If you have any queries about your eye health, see a GP or optometrist.  

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Tammy George

Please note: Tammy's blog is general advice only. For further information on this topic please consult your healthcare professional.

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