Foods to boost your eye health

Eating a healthy balanced diet can reduce your risk of developing common eye conditions.  Eye friendly nutrients can be found in many fruits and vegetables including spinach, red peppers, kale, leeks, avocado, peaches and blueberries. These foods can help to protect against age-related macular degeneration (AMD) – a condition that impairs the vision of more than 600,000 people in the UK and is the leading cause of blindness in the western world.

We have put together our top 5 foods for a healthy and well-balanced diet:

Fish

Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts.

If you don't eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil.

Leafy Greens

Spinach, kale and collard greens, to name a few, are full of lutein and zeaxanthin, plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli, peas and avocados are also good sources of this powerful antioxidant duo.

Nuts 
Pistachios, walnuts, almonds — whichever type tickles your fancy — are rich in omega-3 fatty acids and vitamin E that boost your eye health.

Citrus Fruits and Berries 
Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.

Whole Grains 
A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration.

Swap refined carbohydrates for quinoa, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health