The best Christmas foods for healthy eyes

The festive period can be a time of over-indulgence that leaves us feeling unhealthy. But did you know that what we eat for our Christmas dinner can also be good for our eyes?


Before you tuck in, which Christmas foods have the most health benefits for our eyes? Let’s run through the tastiest choices for healthy eyes this winter.


Christmas foods with surprising eye health benefits


1. Turkey


Eating turkey with your Christmas meal is a great way of including Zinc into your diet.


Zinc has anti-inflammatory properties that may reduce inflammation and your risk of some age-related diseases.


Being deficient in Zinc has implications for your eyesight as people with low levels of Zinc can have difficulty seeing at night.


A zinc deficiency can also increase your risk of getting an eye infection, so eating foods high in zinc helps to keep your eyes healthy and protected.


2. Cranberries


Don’t forget the cranberry sauce this Christmas.


These bright red berries are classed as a superfood. They are rich in Vitamin C, which promotes healthy tissue and collagen in your corneas.


Cranberries can also help to fight Age Related Macular Degeneration (AMD) and cataracts.

3. Salmon


Smoked salmon, the perfect Christmas dinner treat, is high in Omega 3 fats.


Salmon belongs to a group of fish which contribute to maintaining healthy and clear vision whilst reducing the risks of AMD.


The presence of the Omega 3 fatty acid also helps to keep your eyes feeling comfortable, handy if you are struggling with the effects of the cold winter weather.


Salmon is also rich in Vitamin B, including Niacin. Studies have found Niacin to greatly reduce the risk of developing cataracts.


4. Brussel Sprouts


Love them or hate them, you have to agree that brussel sprouts are the main staple of our Christmas dinner.


Did you know these vegetables are fantastic at fighting off AMD (Age Related Macular Degeneration)? This condition can occur gradually as you get older and causes your central vision to deteriorate, leading to blurred vision and even blindness.


Eating brussel sprouts can also help to ease inflammation of tired and stressed eyes, as well as preventing harmful blue light rays entering the cornea due to the presence of the antioxidant Zeaxanthin.


5. Carrots


Carrots are great at boosting and maintaining good eye health.


Carrots contain a good source of nutrients such as Beta-Carotene, a type of Vitamin A that helps the retina, and other parts of the eye to function.


These versatile vegetables can be served many ways to accompany Christmas dinner or even a quick snack.


Impress your guests around the dinner table by revealing the story behind why carrots are rumoured to help you see in the dark.


6. Seeds and nuts


Eating a diet that includes seeds and nuts give us the advantage of both Vitamin C and E, which are great at keeping our body’s tissue healthy and strong.


The nuts and seeds listed below are all great sources of Vitamin E and Zinc.

  • Cashew nuts

  • Almonds

  • Walnuts

  • Pistachios

  • Pecans

  • Sunflower seeds.

They are also rich in Omega 3 fatty acids, which are beneficial to the eyes. These little snacks can really give your eye health a boost, so next time you find yourself reaching for the tin of chocolates consider a handful of nuts instead!

Keeping your eyes healthy this Christmas


Eating a balanced diet can have some surprising benefits for the health of your eyes, so there’s even more reason to enjoy some of your favourite foods this Christmas.


More winter eye care tips:



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