We often hear about how diet affects our heart, skin, and weight, yet eye health is frequently overlooked. According to Neil Laird, Specialist Optometrist at Pure Optical, simple dietary changes can help maintain strong eyesight well into adulthood.
“Prevention needs to start early—ideally when planning your weekly grocery shop,” Laird explains. “Age-related macular degeneration (AMD) is often considered an older person’s issue, but by the time symptoms appear, significant damage might already have occurred.”
Research highlights the role of certain nutrients in protecting the retina from oxidative stress and inflammation, which gradually impair vision. Surprisingly, the most powerful eye-supporting nutrients often come from unexpected food sources.
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Laird recommends focusing on three food groups to boost eye health: eggs, sweetcorn, and select meats. For example, eggs are an affordable and accessible way to add essential nutrients to your diet. These foods provide plant-based antioxidants like lutein and zeaxanthin, which help filter harmful blue light and shield the central retina.
Vital omega-3 fatty acids, found in oily fish such as salmon, sardines, and mackerel, also support retinal cell integrity and reduce inflammation. For those on plant-based diets, flaxseeds and walnuts offer valuable omega-3s in the form of ALA.
Additionally, nutrients found in shellfish, citrus fruits, oysters, seeds, and red peppers work together to strengthen immune function and reduce oxidative damage—key contributors to AMD development.
While a balanced diet is crucial, certain lifestyle factors can accelerate eye degeneration. Smoking restricts blood flow to the eyes and increases oxidative damage, while excessive intake of sugar, refined carbs, and trans fats inflames the retina.
“We often blame screen time for eye strain, but long-term vision damage is mostly caused by internal, invisible factors like oxidative stress and dietary inflammation,” Laird says. “The encouraging news is that diet is one area we can control to protect our eyes.”
Sample daily menu suggestions include:
- Breakfast: Boiled eggs with wholegrain toast and citrus fruit
- Lunch: Spinach and salmon salad with pumpkin seeds and olive oil
- Snack: A handful of walnuts or sunflower seeds
- Dinner: Grilled mackerel with steamed kale and roasted sweet potato
“You don’t need to eliminate everything unhealthy overnight; just incorporate vision-friendly ingredients gradually, many of which you likely already enjoy,” Laird advises. “Start caring for your eyesight now, so you can continue reading, driving, and living life fully in the future. Your eyes will thank you.”