Optometrists, Ophthalmologists, Opticians

Category: Food for Eyes

Best Foods for Eye Health

  August 14, 2025
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Knowing how important the role of our eyes is in our day to day functioning, we tend to neglect the day to day care necessary to maintain optimal eye health. 

While we know that eye issues can be a result of eyestrain or aging, most people ignore the fact that an unbalanced diet, as well as deficiency in certain nutrients, can also facilitate eye issues. This implies that eating healthy means that there are certain nutrients that can help reduce the risk of eye issues. Some of these nutrients include omega-3 fatty acids, lutein, copper, zeaxanthin, zinc, vitamin E, A, C, and beta-carotene. For healthy eyes, there are foods that should be part of your diet daily. They include:

1. Fish- Fish is very rich in omega-3 fatty acids, especially oily fish which have oil inside their body tissue and guts. They are regarded as the major source of omega-3 fatty acids which help in improving the immune system and brain function. More so, it helps in the development of the eye and retina and in keeping the eyes from dryness. It is therefore important to incorporate fish into your diet about 3 times a week. Incorporating fish rich with this needed nutrient such as salmon, tuna, sardines, trout, herring, mackerel, and anchovies about 3 times a week is important in helping to maintain optimal eye health.

2. Eggs- The yolk of an egg contains a combination of the nutrients vitamin A, zeaxanthin, and lutein which help to safeguard the cornea, reducing the chances of suffering from cataracts and macular degeneration and zinc which keeps the retina healthy and aids night vision. Eggs are very complimentary food as it can go with other foods and can also take various forms based on your taste.

3. Carrots- This is the most common food for eye health. It contains beta-carotene and vitamin A which protect the surface of the eyes and help to prevent infections. Vitamin A is a form of protein known as rhodopsin and it is tasked with the responsibility of aiding the eyes in absorbing light. A lack of vitamin A is the reason why there are about 500 thousand blind children every year.  Carrots are easy to get and very affordable. They can serve as snacks or be sliced or diced into salads. 

4. Nuts and Legumes- Legumes and nuts provide a lot of vitamin E and omega-3 fatty acids which guard the eyes against age-related disorders. Brazilian nuts, peanuts, walnuts, lentils, and cashews are perfect examples of legumes and nuts and can be eaten as a form of dessert or taken as snacks based on your choice.

5. Citrus Fruits- Citrus fruits are rich in vitamin C, an essential nutrient for healthy eyes. Vitamin C helps in keeping the blood vessels in the eyes healthy. It also stands against cataracts, and with other nutrients, it helps against macular degeneration. Citrus fruits include oranges, grapefruits, and lemons. The good thing about this food is that they can be consumed on their own or turned into a juice.
 

6. Green Vegetables- The types of vegetables are very rich in zeaxanthin, lutein and also have a trace of vitamin c. Lutein and zeaxanthin prevent macular degeneration and fights against cataract. These nutrients are not produced in the body and therefore need to be consumed regularly. One of the most instrumental vegetables in keeping a healthy eye is Kale, while other vegetables include spinach, red pepper, and collards. 

7. Water- Water is a very important element for the body system to function normally. It also plays an important role in eye health. Water helps against dehydration and as such, it helps against the dryness of the eyes.

Other food that should be incorporated in our diet includes beef, potatoes, seeds, and oysters. Meals that contain nutrients like omega-3 fatty acids, lutein, copper, zeaxanthin, zinc, vitamin E, A, C, and beta-carotene should be incorporated. 
 

There is a large variety of foods that fit all of these categories so keeping your diet interesting is easy… make sure you are eating healthy for your eye’s sake.

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Nutrients & Diet for Eye Health

 
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At some point in all our lives we’ll hear our doctor say, “You know, you really should be taking a daily multivitamin.” The simple fact is that as people age, they tend to reduce their overall consumption and absorption of necessary vitamins and minerals. In fact, fifty percent of older adults have a vitamin and mineral intake less than the recommended daily intake (RDI), while 10%–30% have subnormal levels of vitamins and minerals¹.

Besides well-known nutrients like vitamin C, calcium, iron, magnesium, and potassium, a standard multivitamin will also include thiamin, riboflavin, niacin, vitamins B6 and B12, folate, selenium, and zinc.
 

Eye Health Research

In 2001, the National Institute of Health launched the Age-Related Eye Disease Study (AREDS), a major clinical trial designed to learn more about the causes and risk factors of age-related macular degeneration (AMD) and cataracts and to evaluate the effect of certain vitamins and minerals on those disease factors.

This study specifically looked at vitamin C, vitamin E, beta-carotene, and zinc. Results from the study showed that high levels of antioxidants and zinc significantly reduced the risk of advanced AMD and vision loss associated with the disease while showing no significant effect on the development or progression of cataracts.
 

Eye Health Supplements

Researchers with the AREDS study took their findings and created a nutritional supplement called the AREDS Formulation, designed specifically to reduce the risk of developing advanced age-related macular degeneration. The original formulation contains vitamin C, vitamin E, beta-carotene, zinc, and copper. Vitamins and minerals the study deemed vital and important to overall eye health. Both AREDS and AREDS 2 formulations can be found in various supplements at your local pharmacy.

The broader vitamin and supplement market has also been jumping on the eye health bandwagon including a supplement called Ocuvite from Bausch + Lomb is marketed to “Help Protect Your Eye Health” with ingredients including Vitamins C, E, and D, as well as zinc, copper, Omega-3 fatty acids, Lutein and Zeaxanthin, both marigold flower extracts – two carotenoid nutrients, a type of antioxidant, found in the eye that help strengthen the macula, the part of the eye responsible for shielding and filtering high-energy blue light. 

There are countless other supplements on the market for eye health as well all delivering those same essential vitamins and minerals for both overall physical health, mental acuity, and eye health.
 

The Best Protection For Your Eyes

Far and away the best thing you can do for the health and wellbeing of your eyes is to get annual eye exams at your eye doctor. Protect your eyes from ultraviolet light, get plenty of sleep, eat well for eye health, and again, make sure you see your eye doctor once a year for an annual exam – it’s the best vitamin you can take!

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Miracle Mushrooms

 
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Mushrooms are the fruiting bodies of a vast and mysterious kingdom – the fungi – and they hold a world of wonder waiting to be explored. Mushrooms offer a glimpse into a hidden ecosystem with the potential to revolutionise our plates, our health, and even our planet.

The Mushroom Extravaganza

There are the classic button mushrooms we know from retail stores, but also elegant chanterelles with trumpet-like caps, vibrant orange chanterelles, and the impressive lion’s mane, resembling a cascading waterfall of white spines. Some mushrooms are tiny and delicate, while others, like the giant puffball, can reach the size of a beach ball!

Amazing Abilities – Reasons to Love Mushrooms 

From a culinary standpoint, mushrooms offer a treasure trove of benefits:

  1. Flavour Boosters: Mushrooms add a depth of savory richness, known as umami, to countless dishes. They can elevate everything from simple pasta dishes to complex sauces and soups.

  2. Nutritional Powerhouse: Packed with essential nutrients like vitamins, minerals, and antioxidants, mushrooms offer a low-calorie and fat-free way to boost your diet.

  3. Minerals: They offer essential minerals like potassium, phosphorus, selenium, and copper.

  4. Fiber: They are a good source of dietary fiber, important for gut health and digestion.

  5. Meat Substitute: With their meaty texture, some mushrooms, like portobellos, can be a delicious and satisfying alternative for vegetarians and flexitarians.

  6. Umami Power: Craving a cheese fix? Certain mushrooms, like shiitake, are naturally high in glutamates, the same compound that gives cheese its addictive flavour.

  7. Hidden Source of Vitamin D: Did you know some mushrooms can be a great source of vitamin D? Exposing certain varieties to sunlight before harvesting increases their vitamin D content significantly.

  8. Certain varieties are being studied for their ability to act as adaptogens(helping the body adapt to stress), and for boosting the immune system.

Top contenders for “Nutritional Powerhouse” Mushrooms:

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  • Maitake: This feathery-looking mushroom boasts high levels of beta-glucans, a type of fiber with immune-boosting properties.

  • Shiitake: Rich in B vitamins, copper, and selenium, shiitakes are a well-rounded nutritional choice.

  • Oyster: Low in calories and fat-free, oyster mushrooms are a good source of vitamin B12, which can be especially important for vegans and vegetarians.

  • Lion’s Mane: This mushroom is gaining popularity for its potential cognitive benefits and contains beneficial polysaccharides.

Move over portobello burgers, there’s a world of culinary magic waiting to be explored with mushrooms! These unique recipes will have you savouring the unexpected potential of this versatile ingredient.

The next time you see a mushroom, look beyond the pizza topping. These fungi hold a hidden world of potential. From meaty substitutes to immune-boosting properties, they offer a delicious and exciting glimpse into a future filled with possibilities for health, sustainability, and maybe even a tastier meal.

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The Miracle of Cayenne Pepper

 
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Cayenne pepper is a popular spice that has been used for centuries for its medicinal properties. It is made from the dried and ground fruit of the cayenne pepper plant. For the brave, cayenne pepper is known for its fiery heat due to its high levels of a compound called capsaicin, but a little-known fact is that this compound also contains a number of nutrients that are beneficial for your overall health including,

  • Treating pain, inflammation, and digestive problems.

  • As a natural pain reliever. It works by blocking the production of pain-signaling chemicals in the body.

  • To improve circulation, this is because capsaicin causes the blood vessels to dilate.

  • To boost metabolism and help with weight loss.

  • To reduce inflammation throughout the body.

One of the most notable benefits of cayenne pepper is its ability to improve eye health. Cayenne pepper is a good source of vitamin A and vitamin C, both of which are essential for eye health. Vitamin A is necessary for the production of rhodopsin, a protein that helps us see in low light. Vitamin C is an antioxidant that helps protect the eyes from damage caused by free radicals.

How to include cayenne pepper in your diet:

  • Add a teaspoon of cayenne pepper to your favourite dishes, such as soups, stews, stir-fries, and sauces. Or sprinkle cayenne pepper on eggs, avocado toast, or salads.

  • Make a cayenne pepper tea by steeping a teaspoon of cayenne pepper powder in hot water for 5 minutes.

  • Add cayenne pepper to your smoothies or protein shakes.

Start slowly and gradually increase the amount of cayenne pepper you use as you become more tolerant of its heat.  You can also use cayenne pepper powder in place of black pepper.  Be sure to drink plenty of water when you eat cayenne pepper to help reduce the heat.

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