Foods That Nourish Our Eyes

Eyes are one of the most important organs of our body and to keep them healthy, a good diet that low in trans and saturated fat is important to keep the blood vessels pumping. Thus to maintain that, one needs to consume foods that are rich in antioxidants and are known to help protect the eyes from age-related macular degeneration (ARMD) a leading cause for blindness as well as cataracts and other eye-related conditions.

Thus to avoid such fault in to our eyes, it is vital that foods that supplement healthy nourishment can protect our eyes and keep them safe and strong. What foods are we talking about? Well let find out:


Protein-filler fishes such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids which are necessary for eyes against dryness, macular degeneration and cataracts. But if you are not a fan of fish food at all, then one can try out fish oil supplements or consuming vegan supplements that contain black currant seed oil or flaxseed oil.


Another vital healthy food that will provide nourishment to your eyes is the eggs. The vitamins and nutrients present in eggs, including lutein and vitamin A help the eyes protect against night blindness and also promote eye health and function.


Every wondered why an optometrist considers giving the likes of pistachios, walnuts, almonds in your diet list? That because these nuts are rich in omega-3 fatty acids and vitamin E that boost your eye health and give your eyes are perfect balance as far as the eyesight is concerned.


Carbs-filled whole grain products like brown rice, whole oats and whole-wheat breads and pasta are also vital in providing better eyesight for your eyes. The vitamin E, zinc and niacin found in whole grains also help support overall eye health.


Bean lover, here the fact for you! If your eyesight is suffering then re-energize it with kidney beans, black-eyed peas and lentils that are good sources of bioflavonoids and zinc and can help protect the retina. Furthermore, such beans also lower the risk for developing macular degeneration and cataracts in your eyes.


How could one miss out on carrots and their fight to protect eyes from cataracts and provide a healthy vision. These orange-coloured veggies help eyes by supplying beta-carotene that strengthens night vision. So chew up on some carrots like Bugs Bunny and you don’t need to worry about the Doc!

Sunflower Seeds 

The sunflower seeds help keep your eyes healthy and disease-free as they are excellent sources of vitamin E and zinc.


While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.

You can contact us at 080 3232 9292 or log on to to Book An Appointment.