7 foods that promote good vision and eye protection

Fortunately, maintaining good vision doesn't solely rely on luck or genetics, with our dietary choices playing an integral part.

Our eyes, like any other part of our body, require a variety of nutrients to function optimally, meaning proactively incorporating nutrient-rich foods into our diets and adopting healthy lifestyle habits is essential.

In this blog, we explore the foods that can assist in promoting good vision and eye protection, helping you to see clearly for years to come.

Top foods for healthy vision

1. Leafy greens

We know, we know – dark, leafy greens such as spinach, kale, and savoy cabbage may not be the most exciting of ingredients, but they are absolute powerhouse foods for eye health. Rich in lutein and zeaxanthin, two antioxidants that accumulate in the retina, eating leafy greens can have a beneficial effect in delaying the progression of eye diseases such as age-related macular degeneration (AMD) and cataracts. Lutein and zeaxanthin are also found in broccoli, peas, parsley, corn, and egg yolks².

2. Carrots

The age-old adage that carrots are good for your eyes isn't just an old wives’ tale. Carrots have one of the highest beta-carotene levels found in vegetables³, which, when converted into vitamin A by our bodies⁴, is essential for maintaining good vision, reducing the risk of developing certain eye diseases such as age-related macular degeneration⁵ and night blindness associated with chronic eye dryness⁶.

3. Citrus fruits

Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C⁷, which has been linked to the prevention of the development of cataracts in numerous studies^8,9. Other foods high in vitamin C include kiwi fruit, blackcurrants, strawberries, guava, broccoli, cauliflower, cabbage, cooked kale, Brussels sprouts and Chinese cabbage⁷. Plus, the native Kakadu plum, which contains 100 times the vitamin C than oranges – the highest known concentration of any food¹⁰!

4. Berries

Not only a delicious snack, blueberries, strawberries, and raspberries contain the antioxidant group anthocyanins¹¹, which have been shown to improve night vision, reduce eye strain, and improve blood circulation¹². Other sources of anthocyanins include grapes, apples, plums, and cabbage¹¹.

5. Fatty fish

Salmon, tuna, and sardines are excellent sources of omega-3 fatty acids¹³, which play a crucial role in maintaining the structural integrity of the retina and both the prevention and treatment of age-related macular degeneration (AMD)¹⁴. If you’re vegetarian or vegan, flaxseed, chia seeds, and walnuts are additional sources for omega-3 fatty acids¹⁵.

6. Nuts and seeds

Almonds, sunflower seeds, and peanuts are all rich in vitamin E¹⁶, which has been shown to contribute to overall eye health and protect against gradual central vision loss observed in age-related macular degeneration (AMD)¹⁷. Vitamin E is also found in wheat germ oil, safflower oil, pumpkin, red capsicum, and spinach¹⁶.

7. Eggs

Already mentioned as a key source of lutein and zeaxanthin, eggs also contain zinc¹⁸, which is essential in maintaining healthy eye function, in addition to reducing the development and progression of chronic eye diseases¹⁹. Additional foods high in zinc include oysters, beef, pumpkin seeds, oats and cheese¹⁸.