How to eat your way to better vision

When it comes to healthy eyes, antioxidant-rich foods are your go-to - but other nutrients are essential too.

By Debbie Duncan
We rely on our eyes every minute of the day yet our vision is something we take for granted until it is at risk.
Here we discover some of the best nutrients you should make sure you have in your diet, to promote healthy eyes.

Vitamin E

Vitamin E is important for the retina.
You can find it in seeds, fruit and seed oils.

Vitamin C

Make sure you're getting plenty of vitamin C, for healthy eyes. (Image: Getty)
Long-term consumption of vitamin C has been shown to contribute to cataract prevention.
Find it in fruit and vegetables.

Vitamin A

Because vitamin A helps protect the surface of the eye, it's essential for good vision.
Find it in liver, ricotta, milk and butter.


This important mineral in combination with other antioxidants has been found to significantly reduce the risk of developing age-related macular degeneration (AMD), and may work to slow its progression.
Find it in seafood, meat, nuts and beans.
Zinc, which can be found in seafood, has been found to significantly reduce the risk of developing AMD. (Image: Getty)

Lutein and Zeaxanthin

These antioxidants play a key role in maintaining eye health, working to filter out blue light and mop up hazardous free radicals in the macular.
They may help in the prevention of cataracts and AMD.
Find them in spinach, cabbage and oranges.


This trace mineral is important for the proper function of the retina.
Find it in wholegrain bread, fish and Brazil nuts.

Coenzyme Q10

Research has found this antioxidant may play a role in protecting the retina.
Because the production of coenzyme Q10 slows down with age, it's important for patients at risk of age-related eye health issue to consume more of it.
Find it in fish, meat, grains and peanuts.
If you're keen on avos, you'll be pleased to hear they're good for your vision. (Image: Getty)


Glutathione may help protect against cataracts and reduce eye pressure in glaucoma patients.
Find it in avocado, asparagus, walnuts, garlic and eggs.

Lipoic acid

Lipoic acid may help to reduce the incidence of cataracts.
Find it in yeast, red meat, potatoes and spinach.


A well-balanced diet with plenty of fruit, veges, nuts and fish will go a long way to keeping your eyes healthy, but supplements are worth considering if you think your diet is lacking.
There are specific eye health supplements available but speak to your eye specialist, doctor or naturopath for advice.

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