Top foods to eat for eye health

Growing up, were you ever told to eat your carrots so you could see better? Turns out, there’s some truth to that tale.  

The foods you eat can play a big role in maintaining the health of your eyes. Eating a wide variety of wholefoods, fruits and vegetables is key as each contains a unique bundle of nutrients at different levels.

Which nutrients best support eye health? 

There are several eye-supporting nutrients that you want to be on the lookout for, including: 

• Vitamins A, E and C: These essential vitamins are beneficial for eye health. Vitamin A helps maintain normal vision function, while vitamin C and E have antioxidant properties that may help lower the risk of cataracts, a common eye disease. Vitamin C is actually present in the lens of your eyes, and acts as a physiological ‘sunscreen’ to keep it protected from UV-induced oxidative damage. As we age, vitamin C levels in the lens decrease making it an important one to load up on.  

• Zinc: Another antioxidant that can help your vision, studies have shown that zinc, in combination with high intakes of carotenoids, vitamin C, vitamin E and omega-3, may reduce the risk of advanced age-related macular degeneration (AMD) and its associated vision loss. 

• Omega-3 fatty acids: Omega-3 fatty acids play various roles in the body, including supporting eye-health. They help transport antioxidants (i.e. vitamin E) for uptake into the eye, which is crucial given your retina is highly concentrated in fatty acids 

• Lutein and zeaxanthin: Two powerful antioxidants that can also decrease the risk of AMD. The macular pigment of the eye is actually composed of lutein and zeaxanthin, so dietary intake of these compounds has been shown to have improve eye health 

Which foods can boost and maintain your eye health? 

These are some of our favourite foods that contain the eye-loving nutrients you need, as chosen by our dietitians:  

1. Spinach

Containing vitamin A, beta-carotene, riboflavin and vitamin C, spinach is an eye-loving powerhouse to help keep your eyes healthy. Spinach is also a source of the carotenoids lutein and zeaxanthin, which can help protect eye tissues from sunlight damage and reduce the risk of eye changes related to ageing. 

Your body needs fat to absorb lutein and zeaxanthin, so enjoy your spinach with unsaturated fats such as extra virgin olive oil (EVOO) and walnuts. 

Try it: in this fresh and flavour-packed pumpkin, walnut & snow pea salad. 

2. Sweet potatoes

While carrots are great for your eye health, sweet potatoes are another orange veggie to have on high rotation. Both carrots and sweet potatoes are rich in beta-carotene, the pigment that gives orange vegetables their vibrant colour. A serving (75g) of boiled carrots provides 6.1mg of beta-carotene, while the same portion of baked sweet potato contains 5.4mg. Sweet potatoes are also loaded with additional antioxidants, vitamins and minerals to support eye health, particularly vitamin c (keep the skin on!) and vitamin A. 

 Try it: roasted with plenty of crunch-factor in this roasted sweet potato and macadamia salad.

3. Walnuts

Nuts are great foods for eye health because they’re rich in nutrients like vitamin E, zinc, and omega-3 fatty acids. Other sources of omega-3 fatty acids include flax seeds, chia seeds, EVOO and fatty-fish such as salmon. Walnuts and other nuts also reduce the risk of cardio-vascular disease, which can increase the risk of the common eye disease glaucoma.   

Try it: combined with other nutrient-packed foods in this tasty gnocchi with spinach and walnuts.  

4. Strawberries 

Strawberries are a surprising source of vitamin C, which are essential for your eyes. The good news is achieving your RDI for vitamin C as adults is achievable with a balanced diet. You want to aim for 45mg/day. For example, ¼ of a capsicum contains approximately 200mg of vitamin C. If strawberries or capsicum aren’t your thing, other vitamin-C containing foods include broccoli and citrus fruits. 

Try it: in this thick and luscious strawberry & blueberry chia jam. Great if you have an abundance of berries to use!

5. Avocado

Avocados are a source of lutein and zeaxanthin, as well as monounsaturated fatty acids, and they have been found to increase macular pigment density in older adults, according to research. Avocados are great for promoting eye health as lutein prevents macular degeneration, cataracts, and other age-related eye issues, so get smashing! 

Try it: in this tasty brekkie twist of veggie hash browns with avocado on toast. A nutritious and veggie-packed start to the day!   

6. Sunflower seeds 

Tiny but mighty, sunflower seeds are a source of vitamin E and so simple to add to your diet. Sprinkle on your salad at lunch, or on your cereal for brekkie.  

Try it: sprinkled on your favourite brekkie, or give this Weet-Bix™ with peaches, sunflower seeds and yoghurt.