5 foods to help your sight

Emma Brown - Nutritionist | 04 Oct, 2020

5 foods to help your sight


Cold-water fish rich in omega-3 fatty acids (e.g. fresh tuna, salmon, mackerel and sardines) may help protect you from dry eyes, cataracts and macular degeneration – a condition which accounts for 50% of all blindness and sight problems in the UK.


Eggs contain lutein – an important plant pigment that can help prevent the development of macular degeneration and cataracts – as well as vitamin A, which helps protect against dry eyes and night blindness. It also promotes general eye health and function.


Leafy greens i.e. spinach, kale and broccoli are packed full of lutein. The pigments help to filter out harmful blue light wavelengths that can damage the eye.


Citrus fruits and berries have high levels of vitamin C – this may reduce the risk of macular degeneration and cataracts (a clouding of the lens in the eye results in a decreased vision).


Low-GI foods can help to prevent the onset of age-related macular degeneration. Swap refined carbs for wholegrain rice, quinoa and whole-wheat breads and pasta. Wholegrains also contain vitamin E and zinc which can help keep our eyes healthy.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.