Feast your eyes on a wealth of eye health options

‘What foods are good for eye health?’ is a very specific, but relevant, question.  It’s well known that your diet is important, but your eyes require the same attention as you may give to the rest of body.        

Internationally-recognised consultant ophthalmic surgeon Mr Sameer Trikha has put together a guide to the delicious food that you can add to your diet in order to maintain your eye health.

A balanced diet is essential for good overall health, as we all know. But the eyes often require specific nutrients to function optimally. I often recommend the following food groups for my patients.

Are nuts good for your eyes?

Nuts

Pistachios, walnuts and almonds, which are often a useful snack ‘on the go’, are rich in omega-3 fatty acids and vitamin E that boost your eye health.

What types of fish are good for your eyes?

Fish 

Cold-water fish are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. Examples include salmon, tuna, sardines and mackerel.

However, for vegetarians, a good supply of omega-3s can be obtained through fish oil supplements or vegetarian supplements that contain blackcurrant seed oil or flaxseed oil.

What other foods are good for your eyesight?

Wholegrains 

A diet with a low glycaemic index (GI) can help reduce the risk of developing age-related macular degeneration.

Refined carbohydrates could be avoided, and instead foods such as quinoa, brown rice, whole oats and wholewheat breads and pasta are beneficial. Whole grains contain vitamin E, zinc and niacin, which also help promote overall eye health.

Leafy Greens 

Spinach, kale and collard greens are full of lutein and zeaxanthin, which are plant pigments that can help slow down the development of macular degeneration and cataracts. Other good sources of this powerful antioxidant duo are broccoli, peas and avocados.

Which fruits help with eyesight improvement?

Citrus Fruits and Berries 

Oranges, grapefruit, lemons and berries are high in vitamin C. This may reduce the risk of cataracts and macular degeneration.

Whilst these can definitely slow the onset of certain eye diseases, I would nevertheless view these as an adjunct only.

What are the eye friendly vitamins?

Evidence has emerged showing that Vitamin A, C and E are beneficial for the eyes. In particular, bell peppers have the most vitamin C per calorie. This in turn is beneficial for your eyes, and there is mounting evidence to suggest it could lower one's risk of getting cataracts.

Vitamin C is also abundant in many vegetables and fruits including cauliflower, broccoli, kale, strawberries, blueberries and bok choy. Vitamin E is also very good for the eyes, and is present in peanut butter, legumes, sunflower seeds and hazelnuts. A recent large study in the US confirmed that Vitamin E can help slow age-related macular degeneration and cataract formation. For Vitamin A, foods such as chicken, oysters, beef and pork are all excellent sources. 

What about dark, leafy greens?

These have significant amounts of lutein and zeaxanthin - carotenoids which are very beneficial to the health of the retina.

Is Co-enzyme Q10 beneficial?

Most recently, evidence is emerging of the benefits of Coenzyme Q10. Co10 is thought to be a compound that generates energy within cells, and a reduction in its levels is thought to be associated with heart disease, diabetes and eye conditions such as glaucoma or macular degeneration. It has a crucial role as an anti-oxidant within the eye. Co10 is present in meats such as chicken, pork and beef, as well as vegetables such as spinach, cauliflower and broccoli. In addition, Co10 is present in sesame seeds and pistachios. 

If you have dry eyes, cataracts or macular degeneration I would always be happy to assist. Please feel free to contact me at [email protected].

If you’re looking for expert advice regarding eye health, or require ophthalmic treatment or surgery, visit Mr Trikha’s Top Doctors profile to arrange a consultation.