A healthy well-balanced diet improves our eyesight

We have always been told that having a healthy well-balanced diet will make us feel and look good but have you ever thought about how it will benefit your eye health?


Studies have shown that particular vitamins are beneficial in maintaining good eye health and a summary of a selection of them can be found in the table below to get you started.



Vitamin A


Protects the cornea, the surface of the eye and studies have also suggested that it could lower the risk of cataracts and macular degeneration.

  • Cheese

  • Eggs

  • Oily fish

  • Fortified low-fat spreads

  • Milk

  • Yogurt

Vitamin E


It is an antioxidant which helps to protect your cells including the ones in the eye. Researchers believe it is important in protecting certain parts of the eye, which is particularly susceptible to oxidative damage, e.g. the formation of cataracts.

  • Soya

  • Corn

  • Olive oil

  • Nuts

  • Seeds

  • Cereals

Vitamin C


Like Vitamin E it is also a powerful antioxidant. Vitamin C is required to make collagen, a protein that provides structure to your eye.

  • Oranges

  • Orange juice

  • Red and green peppers

  • Strawberries

  • Blackcurrants

  • Broccoli

  • Brussel sprouts

  • Potatoes

Omega-3 fatty acids


Helps to form the cells of the eye and also have anti-inflammatory properties which could help in the prevention of eye related problems. Research also suggests that it could benefit patients with dry eyes by helping to produce more tears.

  • Fish

  • Chia seeds

  • Flaxseed

  • Olive oil

  • Nuts

Studies have shown how a healthy diet can maintain good eye health and help to prevent the development of certain eye conditions. You will notice there is nothing new here or anything that is too difficult to add into your diet so if you aren’t already why not try to add them. These vitamins not only benefit the eyes but also the whole of your body and the way you feel.


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