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6 of the Best Foods for Eye Health (& How to Future-Proof Your Vision in 2024)

Updated: Mar 31


Picture showing healthy foods for eye health
Some of the best foods for eye health

Worsening eye health is not an inevitable part of ageing. 


You can change your risk trajectory for age-related eye conditions, such as macular degeneration and glaucoma, to your benefit. 


The first step is to reconfigure your diet to incorporate the following 6 foods for eye health:


1. Carrots

 

We all grew up knowing that carrots are good for our eyes. And they don’t disappoint.

 

These sweet and sometimes earthy-tasting veggies are one of the richest sources of beta-carotene, the plant-based building block for vitamin A - the precursor of rhodopsin.

 

Rhodopsin is a photopigment found in the rod cells of your retina that helps you see at night. So, without adequate vitamin A, night blindness occurs.

 

Carrots may also offer protective effects against macular degeneration. A 2019 study suggests that long-term intake of fruits and vegetables that have provitamin A carotenoid, such as carrots, could turn your risk for macular degeneration down a good few notches.



2. Citrus Fruits & Berries


Picture showing citrus fruits
Citrus fruits - good for eye health

Next on our list of foods for eye health are mouthwateringly tart citrus fruits (such as oranges and lemons) and deliciously juicy berries (such as strawberries and blueberries).

 

Their key eyesight-supporting nutrient? Vitamin C.

 

As a potent antioxidant, it protects your eyes against UV-induced oxidative damage. This may explain why multiple studies have found an association between vitamin C intake and a lower risk of macular degeneration and glaucoma.   

 

Of course, citrus fruits and berries aren’t just jam-packed with vitamin C.

 

They’re also rich in folate, the natural form of vitamin B9. To understand the role folate plays in helping you sidestep age-related eye disease, let’s move on to the next item on our list of foods for eye health: dark green leafy vegetables.



3. Dark Green Leafy Vegetables

 

First, though, you need to know about something called homocysteine. It’s an amino acid that your body usually converts into 2 substances:

 

  1. Methionine (an essential amino acid that supports normal tissue and repair)

  2. Cysteine (a non-essential amino acid that protects cells from oxidative damage)


However, this process cannot happen in the absence of B vitamins. 


This means that your homocysteine levels can build up when you’re low on folate.

 

Elevated serum homocysteine levels are a recognised risk factor for various eye diseases, including macular degeneration and glaucoma.

 

And that’s where your folate-packed dark green leafy vegetables, from spinach to brussels sprouts to broccoli, come in to save the day (and your vision).

 

Beyond vitamin B9, these leafy greens are also rich in lutein and zeaxanthin, two key nutrients for eye health. You’ll also find them in eggs, so let’s cover the details below.



4. Eggs


While the average human diet boasts 40 to 50 carotenoids, lutein and zeaxanthin are the only ones capable of traversing from the bloodstream to the human retina and lens.

 

 

  • Neutralising existing reactive oxygen species that can damage DNA and


  • Acting as “internal sunglasses” that absorb and filter out blue light, preventing the formation of radiation-induced free radicals

 

In fact, a large body of evidence supports the protective effects of lutein and zeaxanthin against macular degeneration and several other eye conditions, including glaucoma.

 

And that’s why eggs deserve a spot on this list of foods for eye health.

 

They’re a highly bioavailable source of lutein and zeaxanthin that are readily absorbed and effectively used by your body.

 

There’s even direct support for eggs benefiting eye health. A 2020 study concluded that regularly eating a moderate number of eggs - about 2 to 4 weekly - significantly reduces the risk of developing macular degeneration.



5. Fatty Fish


The feature of fatty fish, such as salmon and tuna, on our list of foods for eye health is explained by their impressive docosahexaenoic acid (or DHA) content. 

  

DHA is a type of omega-3 fatty acid. It supports vision in 2 primary ways. First, it helps maintain the structural and functional properties of the retina. And second, DHA is a vital component of the cell membrane, and is vital for the efficient transmission of electrical signals between your nerve cells and your brain.


As such, it shouldn’t be a surprise to learn that research has consistently linked diets rich in long-chain omega-3 fatty acids with long-term benefits for eye health and risk reduction for macular degeneration and glaucoma.



6. Nuts & seeds


Picture showing a variety of nuts and seeds for eye health
Nuts and seeds are beneficial for eye health

In addition to their rich omega-3 fatty acid content, nuts and seeds contain 3 more nutrients designed to keep your eyes in tip-top shape:

 




Why Food Alone May Not Be Enough for Your Eye Health

 

Here’s the catch.

 

Even if you’re already eating all the best foods for eye health listed above as part of a well-balanced diet, you’re still far from truly preserving and protecting your vision.


Here are 3 reasons why:

i) Dosage

 

To illustrate, an egg provides approximately 200 to 1,000 micrograms of lutein - a far cry from the recommended 10 milligrams daily. This means to fully reap the benefits of lutein for your eyes, you’d need to eat 10 to 50 eggs daily. An unreasonable number by any standards. 


It’s unlikely that you’d get enough lutein from other dietary sources, either; research suggests that the average adult only gets 1 to 2 mg of lutein daily from food.


ii) Bioavailability

 

And even if you get enough of a particular nutrient, that doesn’t mean your body absorbs all of it.

 

With age, your body’s absorption of micronutrients, such as vitamin B12 and folate, declines, explaining the prevalence of B12 and folate deficiency in older adults.

 

Any nutritional supplement you take must be highly bioavailable so that your body can absorb and utilise it efficiently.


ii) Nutrients You Can't Get from Food

 

There are also other nutrients for vision that you cannot get in a typical diet, no matter how balanced or nutritious.


We’re talking about natural botanical extracts like ginkgo biloba, saffron and grape seed, that can increase ocular blood microcirculation, support glucose metabolism, improve macular function, and promote optic nerve health - all vital aspects of vision.


The only way to get these ingredients into your body is through taking nutritional supplements.

Photograph of ginkgo biloba leaves
Ginkgo biloba leaves



What It Takes to Truly Preserve Eye Health As You Age


To truly preserve and protect eye health as you age, you will need to supplement with clinically dosed vision nutrients - bioavailable vitamins and natural plant extracts - on top of eating a healthy and balanced diet containing carrots, citrus fruits and berries, dark leafy green vegetables, eggs, fatty fish, seeds and nuts.


The eye health nutrients that you should look into supplementing with include:

  • Bilberry

  • Ginkgo biloba

  • Grape seed

  • Saffron

  • L-Methylfolate

  • Nicotinamide

  • Lutein & zeaxanthin


Rather than taking these separately, why not consider taking Nutravision instead?


Nutravision is a science-backed, eye health supplement enriched with all the above ingredients in one convenient, power-packed capsule.


This groundbreaking formula gives your eyes and vision what nutritious foods cannot, making Nutravision the perfect solution for those looking beyond diet to safeguard their eye health.


The science behind the formula in Nutravision in protecting retinal and overall eye health is impressive. By far the most comprehensive formulation I’ve come across in my professional career. Dr. Alan A, MB BCh, FRCOphth (UK)

Prioritise your eye health today with Nutravision.


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