Yesterday we spoke about what juice to drink to maintain our eye health and today it is all about what food to eat because all of this week is National Eye health Week! My personal view is, it is always good to maintain and prevent something from happening than looking for cures!  So, I have always kept to a good healthy diet and it has been lucky that it happens to contain all the essential vitamins and nutrients for healthy eyes.

We all know that fruit and vegetables are good for our general health and eating specific ones can help with our eyes but when it comes to food do you know what you should be eating?

”]Foods for Eye Health [Image source:]

There are certain types of food which are particularly good for eyes and next time you go food shopping you may want to consider adding them into your shopping trolley. Here is a list of food and why they are good for your eyes.


1. Peppers, broccoli and brussels sprouts.


Simply because they are rich in vitamin C which is one of the most important ingredients you will need to maintain healthy eyes.


2. Turkey


I know most of us only eat a lot of it during Christmas but Turkey is rich in zinc plus the B-vitamin niacin, which is great for protecting against cataracts. You see… prevention, it is all about prevention.


3. Spinach


It provides not one, not two or even three but four eye-protecting ingredients! It is packed with vitamin C, beta carotene and large amounts of lutein and zeaxanthin. A matched pair of antioxidants found in high concentrations in the tissue of the macula. Since they absorb 40 to 90 percent of blue light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the macula — and greater pigment density means better retina protection, and a lower risk of macular degeneration. So yes Spinach is pretty good and not just good for making Popeye strong and tough 😉


4. Fish


It is all about the fish! Especially Salmon and Sardines simply because they are rich in Omega-3 which can help protect tiny blood vessels buried within the eyes.


5. Finally saving the best one until last is … Ostrich!


Odd isn’t it and where do you even buy Ostrich from, is not they are native to the UK?! So why is it good for your eyes? It is loaded with protein, iron and zinc — one of the key ingredients for maintaining healthy eyes.  Zinc is found in the retina and helps the functioning of enzymes responsible for eye health.


Next time when you are food shopping consider adding a couple of these ingredients into your trolley! I mean maybe not the Ostrich but the rest you can buy in your local supermarket. Stay tuned for further eye health tips 🙂 Happy National Eye Health Week everyone! Spread the word!