A balanced diet rich in fruit and vegetables is a vital part of keeping our body in good health.
Certain vitamins and minerals are particularly important to the overall health of the eye. They reduce our risk of common eye diseases like age-related macular degeneration, cataracts and diabetic retinopathy.
Antioxidants are well known as natural protectors against cancer and heart disease, but they are also important in eye health.
Antioxidants include Vitamins A, C, and E. Fresh, colourful fruit and vegetables are the richest sources, and antioxidants are lost in the process of cooking, drying, canning and freezing.
So jazz up your fruit bowl, salad and stir-fry with raw, fresh selections for healthier, brighter eyes.
Vitamin A
Functions: Supports health of the cornea (front portion of the eye) and the retina (inner lining of the eye). Prevents night blindness by helping the eye adapt between bright light and darkness.
Best Sources: retinol
- Eggs
- Dairy products such as milk, yoghurt, and cheese.
- Milk products and spreads fortified with vitamin A.
- Oily fish.
- Liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week. Pregnant women should avoid liver and liver products for this reason.
Best Sources: beta-carotene – the body converts beta-carotene into retinol.
- Green leafy vegetables such as spinach and kale.
- Vegetables with yellow, red, and orange flesh, such as sweet potato, carrots, pumpkin, squash,
- Fruit with orange-yellow flesh, such as apricots, peaches, papaya, and mangoes.
Vitamin C
Functions: Strengthens orbital bones and ocular muscles, and maintains the immune system, reducing risk of eye infection. Delays age-related diseases such as cataract and age-related macular degeneration (AMD).
Best sources:
- Strawberries, blackcurrants, tomatoes.
- Citrus fruit such as oranges, lemon, and grapefruit.
- Green peppers, broccoli, Brussel sprouts, sweet potatoes.
Vitamin E
Functions: Delays age-related diseases such as cataract and age-related macular degeneration (AMD).
Best Sources:
- Avocadoes
- Nuts and seeds
- Green leafy vegetables
- Wheatgerm – found in cereals and cereal products.
- Plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn, and olive oil.
Omega 3 + Omega 6 Fatty Acids
Function: Lowers risk of dry eyes. Supports health of the retina (inner lining of the eye).
Best sources:
- Cold water fatty fish like salmon, mackerel, anchovies, sardines, arctic char and trout.
- Eggs (many are omega-3 enriched).
- Flaxseeds and flaxseed oil.
- Walnuts.
- Soybeans.
- Tofu.
- Canola oil.
- Fortified foods like some margarines, juices and yogurts.
Lutein + Zeaxanthin
Functions: Delays age-related diseases such as cataract and age-related macular degeneration (AMD).
Best sources:
- Dark green leafy vegetables like broccoli, spinach, kale, and romaine lettuce.
- Bright coloured vegetables like sweetcorn, peppers,
- Nuts, particularly pistachios.
- Eggs.
Selenium and Zinc
Function: aid absorption and conversion of antioxidants in the body. Supports health of the retina (inner layer of the eye).
Best Sources: Selenium
- Enriched bread, pasta and rice.
- Brazil nuts and walnuts.
- Beef and chicken.
- Tuna and cod.
- Egga
Best Sources: Zinc
- Yoghurt
- Cheese
- Shellfish
- Red meat
- Beans and legumes
- Bread and fortified cereals
Vitamin Supplements
Eating a balanced diet of fresh foods ensures we take in essential vitamins and minerals. Unfortunately, processed foods do not contain these nutrients in sufficient quantities.
When you are unable to regularly eat a healthy fresh diet, vitamin supplements may be necessary to help keep you and your child healthy. They are however, no substitute for a healthy diet.
Consuming too much of an individual vitamin or mineral can cause negative effects. Monitoring your intake is important to avoid these effects. Consult your doctor for further advice about taking supplements safely.
