Eat for your eyes

You protect your peepers from the sun’s UV rays by sliding on sunglasses, but did you know what you eat could be supporting your eye health too?

Our favourite eye-loving foods

Canned sardines

Canned sardines is one of the best sources of omega-3 fatty acids – approximately 3 times the amount of the same serving size of fresh salmon. Omega-3, made up of the fatty acids EPA, DHA and DPA, may provide benefits for eye conditions such as dry eyes and age-related macular degeneration (vision loss). DHA is also associated with maintaining the structural and functional properties of the retina.

Sunflower seeds

Sunflower seeds are rich in vitamin E, which acts as an antioxidant. Antioxidants are important in reducing oxidative stress, by neutralising free radicals. Your eyes are particularly susceptible to oxidative stress, which can cause cataracts and macular degeneration.

Vitamin E is sensitive to heat so opt for sprinkling sunflower seeds through your salad, adding to cereal or blending in a smoothie.

Carrots

You’ve probably heard that eating a lot of carrots will give you night vision. Well, there’s some truth to the old wives’ tale. Carrots are rich in beta-carotene, which the body converts to vitamin A, a vital nutrient for eye sight, including night vision.

TRY THIS RECIPE: Carrot, white bean and tahini soup recipe

Kiwi fruit

Kiwi fruit is high in vitamin C. Vitamin C contributes to healthy blood vessels within the eyes, which is crucial for optimal eye function.

The amount of vitamin C in kiwi fruit can be impacted by the season. Kiwi fruit season in Australia is between March and July.

Kale

Eating kale may help to protect your vision. It contains an antioxidant called lutein, that helps to reduce the harmful effects of free radicals by protecting the retina.

Blueberries

Blueberries are a good source of anthocyanins. Anthocyanins have potent antioxidant powers, helping to keep oxidative stress at bay and protecting your eyes from age-related eye disease.

TRY THIS RECIPE: Spiced vanilla porridge recipe

Brazil nuts

Brazil nuts are a good source of selenium. The trace element selenium functions as an antioxidant. As noted above, antioxidants are important in reducing oxidative stress, which can lead to eye health issues.
 

Eating a balanced diet of eye-loving minerals, fats, nutrients, and antioxidants may help to prevent or slow age-related vision loss. But it is just one part of looking after your eyes. It’s recommended to get your eyes checked every second year, even if you don’t have an eye disease or other risk factors.

READ MORE: 6 ways to take care of your eyes