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The food choices we make daily have long-term effects on our bodies and our eyes.
Therefore, it’s essential to be aware of what you eat and how certain foods can be beneficial for our eyesight.

At Vision Works, we’ve put together a list of food types that are excellent for your eyesight and will benefit you for years to come.

Greenlight on eye health.

Dark green leafy foods, like kale, spinach, and morogo (African spinach), are excellent for our eyes.
These vegetables are rich in vitamins C and E, as well as the carotenoids zeaxanthin and lutein, which act as powerful antioxidants.

Studies have shown that a higher intake of these nutrients are associated with a reduced risk of age-related macular degeneration (AMD) and cataracts

Let’s go fishing

From sushi to a fish braai on the beach, nothing tastes better than healthy, delicious fish.

Cold-water fatty fish like salmon, mackerel, and sardines are excellent sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids crucial for maintaining the integrity of retinal cells.

Research suggests that a higher intake of omega-3 fatty acids is associated with a reduced risk of AMD and dry eye syndrome.

Vitamin C, your eyesight powerhouse.

All coloured peppers, nuts, seeds, and a wide range of citrus fruits are a great source of vitamin C. Vitamin C is a potent antioxidant and is important to include in your diet because it plays a vital role in maintaining the health of blood vessels in your eyes.

It may also help reduce the risk of developing cataracts and AMD later on. For a real vitamin C powerhouse, choose guavas as they have an extremely high vitamin C content, making them a great choice for optimising your daily dose.

What came first, the chicken or the egg? Regardless, both are highly beneficial for your eyes.

Chicken or Egg?

Eggs contain lutein, zeaxanthin and zinc, which have been shown to reduce macular degeneration.

Chicken, beef and pork all contain zinc, which is used by the eyes to create the protective pigment called melanin found in your retina. If you prefer a plant-based diet, eat wholegrains, tofu, tempeh, nuts and seeds, which are a great source of zinc.

Please note: Most references used in this blog offer scientific evidence related to eye health and nutrition.
Because each of us reacts differently to certain foods, please consult with your healthcare professional or a registered dietitian for professional guidance before you make any changes to your diet.

At Vision Works, we encourage you to be on top of your eye health and have regular eye tests, and remember, try to choose healthy food alternatives because how you see, is based on what you eat.