04/02/2026
IF OUR EYES COULD TALK!
February 2026
We're often told to look after our eyes, but no one mentions that our eyes are quietly judging what they see on our plates. While glasses and good lighting certainly help, our eyes would very much like a say in our grocery choices too, and they tend to favour colour. Some nutrients in what we eat keep the eyes healthy overall, and some have been found to reduce the risk of eye diseases.
Eaten since ancient times to enhance eye health, carrots are the classic eye-food celebrity, and they really do deserve their reputation.
Packed with beta-carotene, carrots help the body produce vitamin A.
The retina needs vitamin A to help turn light rays into the images we see and vitamin A helps the cornea to maintain moisture on the surface of the eyes.
While carrots may be celebrated as the quintessential eye food, orange-coloured fruits and vegetables, such as sweet potatoes, apricots and peaches are equally beneficial.
Bright leafy green vegetables may not be an exciting food choice, but they are rich in two powerful antioxidants which act like internal sunglasses, helping protect the eyes from harmful light.
Lutein and zeaxanthin are key to protecting the macula, the area of the eye that gives us our central, most detailed vision. Spinach, kale and broccoli are the heroes of these substances, but they are also found in avocados, nuts and seeds and other brightly coloured foods.
Think of them as shades for the retina, without the fashion statement.
Vitamin C is critical to eye health. It helps support blood vessels in the eyes, promotes healthy circulation to the retina and may help slow the progression of age-related eye changes.
We've all heard since we were kids to eat oranges which are packed with vitamin C, as are other citrus fruits, kiwi, tomatoes and berries. Blueberries, in particular, are often praised for supporting circulation, plus their bright colour makes breakfast look like an appetising start to the day.
Fish is not just brain food, its eye food too. Oily fish, like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which support the retina and help reduce dry eye symptoms.
If fish isn't your thing, walnuts and flaxseeds are happy to step in and play their part.
Don't forget eggs, an all-rounder for eye health. Some have called eggs natural medicine for the eyes because they are rich in vitamin A, lutein, zeaxanthin and zinc, a full support team in one colourful breakfast item. The yolk, in particular, helps these nutrients absorb more efficiently into the body, making eggs especially beneficial for protecting the retina and supporting night vision. Easy to prepare and incredibly versatile, eggs are a simple way to give your eyes a nutrient boost at any time of day.
Your optometrist is unlikely to prescribe dark chocolate or red wine, but he might agree that in moderation these are good for the eyes. These, as well as berries and citrus fruits, contain flavonoids, which support blood flow to the eyes and have been linked to improved function of the nerve cells of the retina.
Your eyes thrive on variety. A colourful plate usually means a nutrient-rich one, and your vision benefits as a result. So, eat your reds, greens and yellows, and remember you are not just feeding yourself, you are feeding your eyes. They are watching and they will thank you for it!
