Deteriorating eyesight and eye health can make many day-to-day tasks harder to manage, especially if you have other health complications or mobility issues. It can also significantly impact your general well-being and lead you to withdraw from certain situations, compounding feelings of loneliness. So, looking after your eye health is vital to maintaining your overall health.
Research has shown that certain nutrients, such as vitamins A, C and E, along with omega-3 fatty acids and antioxidants, are known to promote optimal eye health and reduce the risk of eye-related conditions, meaning what you eat can play a role in maintaining your eye health.
In this guide, we will share 10 of the best foods for eye health, so that you can take proactive steps to optimising your eye health.
We’ll also share how we at Trinity Homecare can help you lead a more fulfilling life despite your deteriorating eyesight. Through our partnership with OutsideClinic, we are committed to enhancing the support we offer to our clients. OutsideClinic provides professional eye and hearing tests right in a client’s home, performed by specialists equipped with the latest portable testing technology. This ensures bespoke and comprehensive care without the need to travel.
Can diet impact my eye health?
Yes, a well-balanced and nutritious diet plays an important role in maintaining good eye health and protecting your vision as you age. Certain nutrients, such as vitamins A, C, E, zinc and omega-3 fatty acids, have been shown to support eye function, reduce the risk of age-related conditions and help prevent damage from environmental factors like UV light.
This means incorporating foods rich in these vitamins and minerals into your diet can not only enhance your overall health but also give your eyes the care they need to function optimally.
10 Best foods for eye health
Making sure you add nutrient-rich foods to your daily meals can help boost your eye health and protect your vision.
Here are 10 of the best foods to include in your diet for optimal eye care:
1. Carrots
It’s not a myth that carrots can help support good vision. Carrots are rich in beta-carotene, which helps the body to produce vitamin A, a vitamin essential for maintaining the health of your cornea. Beta-carotene also helps prevent night blindness and protects the eyes from age-related decline.
2. Spinach
Rich in antioxidants lutein and zeaxanthin, spinach can help filter harmful blue light and shield your eyes from UV damage. Eating spinach regularly can also reduce the risk of chronic eye diseases such as cataracts and macular degeneration.
3. Salmon
A good source of omega-3 fatty acids, salmon helps support overall eye health, prevents dry eyes, and reduces the risk of developing age-related macular degeneration (AMD). Regular intake can also help maintain the structural health of the retina.
4. Blueberries
Blueberries are rich in powerful antioxidants that help protect your eyes from oxidative stress, improve circulation to the retina, and enhance night vision. Eating blueberries can also reduce your risk of cataracts and glaucoma over time.
5. Eggs
Eggs, especially the yolks, are rich in lutein, vitamin E and zinc, which all play a crucial role in maintaining the health of the retina and lowering the risk of developing age-related conditions like macular degeneration.
6. Sweet potatoes
Like carrots, sweet potatoes are rich in beta-carotene, which supports healthy vision by promoting the production of vitamin A and can help reduce your risk of night blindness.
7. Citrus fruits
Citrus fruits, like oranges, grapefruits, and lemons, are packed with vitamin C, an antioxidant that strengthens blood vessels in the eyes and helps prevent cataracts. Regularly eating citrus fruits can also slow the progression of age-related macular degeneration.
8. Almonds
Rich in vitamin E, which helps protect your eyes from free radical damage and reduces the risk of cataracts and age-related macular degeneration, eating just a handful of almonds a day can be beneficial to your eye health.
9. Broccoli
Broccoli provides many essential nutrients to keep your eyes healthy and reduce oxidative stress, including vitamins C, E and lutein. It also contains sulforaphane, which protects the eyes from harmful environmental damage and may help prevent macular degeneration.
10. Red peppers
High in vitamin C, vital for maintaining the health of blood vessels in your eyes, and beta-carotene, which supports overall eye health and vision, incorporating red peppers into your diet can help improve your eye health.
General eye health tips
Although eating foods rich in nutrients known to promote eye health can help maintain your vision, there are other steps you can also take to keep your eyes in optimal health, such as:
- Having regular eye exams: Routine check-ups with an optometrist or ophthalmologist can catch early signs of eye conditions, allowing for timely treatment.
- Protecting your eyes from UV rays: You should always wear sunglasses with UV protection when outdoors to shield your eyes from harmful ultraviolet rays that can contribute to cataracts and macular degeneration.
- Taking breaks from screens: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds—to reduce digital eye strain and prevent dry eyes.
- Staying hydrated: Proper hydration helps maintain eye moisture and reduces the risk of dry eyes, which can lead to discomfort and blurry vision.
- Stopping smoke: Smoking increases your risk of developing eye conditions such as cataracts, macular degeneration and damage to the optic nerve.
- Maintaining a healthy weight: Being overweight or obese can increase your risk of diabetes, which in turn can lead to diabetic retinopathy, a serious eye condition.
- Managing your blood sugar and blood pressure: High blood sugar levels and hypertension can damage blood vessels in the eyes, leading to vision problems.
Trusted home care from Trinity
If you are concerned about your deteriorating eyesight and how it is affecting your ability to perform day-to-day tasks, why not consider seeking the professional support of a dedicated home carer from Trinity Homecare?
For the past 25 years, we have provided the highest standards of care in the comfort of people’s own homes, ensuring their needs are fully taken care of so they can continue to live a rich and fulfilling life.
Trinity Homecare is a fully managed care agency with an ‘Outstanding’ CQC rating, placing Trinity amongst the top 4% of all nationwide care companies in England. With this in mind, you can rest assured that your loved one will receive the highest standard of care and specialist support.
If you have any questions about arranging home care, simply get in touch with our helpful and knowledgeable care team.
Arranging nationwide home care with Trinity is straightforward.
Simply follow these five steps:
- Call our care team
- Undergo a free, no-obligation consultation to discuss your care needs and arrange a care assessment
- After the assessment, a plan of care is created
- A well-suited carer is found and placed
- Care can be adapted at any time
