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Staying Eye healthy also means eating a proper diet. Eye doctors encourage eating a rainbow meal which means a meal with lots of red and green vegetables along with colourful fruits, proteins and dairy products.

Some foods high in antioxidants for your eyes include:


Fish, in particular salmon, have Omega-3 fatty acids, which are considered the ‘healthy’ fats. Omega-3 fatty acids contribute to the health of the retina and visual development. Fish caught in the wild have more Omega-3 and less saturated fat than farm-raised fish.

You should incorporate fish into your meal plan at least three times a week.


Eggs are chock full of antioxidants for the eyes. Egg yolk contains lutein, zeaxanthin, vitamin A and zinc, which are all vital to eye health. Vitamin A protects the cornea. Zinc keeps the retina safe and helps with seeing at night. Lutein and zeaxanthin help reduce the chances of getting eye conditions like cataracts and age-related macular degeneration.

Try eating one egg every two days.


Almonds contain vitamin E, which is useful for fighting against unstable molecules that target healthy tissues. It helps prevent eye conditions like age-related macular disease and cataracts. Other nuts and seeds that can help like almonds include hazelnut, peanuts and sunflower seeds.

The challenge with nuts is that they are high in calories, so try to limit eating it to one or two portions a day.


Dairy products include milk and yoghurt. They are good for the eyes as they contain vitamin A and zinc. Vitamin A keeps the cornea safe, and zinc helps bring vitamins from the liver to the eyes. Zinc is found in the retina and choroid vascular tissues and aids night vision and prevents cataracts.


Carrots are the go-to food for eye health. Carrots contain vitamin A and beta carotene, which help prevent eye infections and keep the surface of the eyes healthy. They also help to prevent other severe eye conditions.


Kale is considered a superfood because it contains many essential vitamins, nutrients and minerals. Kale contains lutein and zeaxanthin, which help prevent cataracts and age-related macular degeneration.

A cup and a half of kale are ideal for your daily nutritional requirement.

 Oranges and other citrus fruits

Citrus fruits like oranges, lemons and limes contain vitamin C, which is essential for eye health. Vitamin C is found mainly in fresh fruits and vegetables and helps the blood vessels in your eyes. It combats age-related macular degeneration and cataracts.

Try taking at least two oranges a day.


These foods in the right amount help not just your eyes but your general health. By adding exercise and maintaining other healthy habits like not smoking, using protective eyewear and visiting your eye doctor regularly, your eyes have a better chance of staying healthy for a longer period.

Contact us if you have any further questions about your eyes. We are available online and on the phone.

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