Health & Wellbeing


Eating for good Eye Health

We’ve all heard that carrots promote good eye health. But there are also many other common foods with nutrients that are helpful in warding off age-related eye conditions like macular degeneration, cataracts and dry eyes. Certain nutrients, like beta-carotene, vitamin C and E, lutein, zeaxanthin, zinc and omega-3 fatty acids, are known to play a role in protecting your eye health.

“Good nutrition is important to support good eye health,” says Ashley Seeto, optometrist at Eyecare Plus Yamba.

Here are 5 foods that can boost your eye health:

  1. Dark leafy greens: Think kale, spinach and collards. These greens are packed with lutein and zeaxanthin, which are both important nutrients for eye health and believed to lower your risk of macular degeneration and cataracts.
  2. Salmon: This cold-water fish is rich in omega-3 fatty acids, which studies have shown to reduce the risk of dry eye syndrome.
  3. Bright coloured vegetables: Bright vegetables such as carrots, pumpkin and corn are excellent sources of vitamin A and C and carotenoids, which all promote healthy vision.
  4. Citrus Fruits: Orange, grapefruit and lemons are high in vitamin C, which has shown to contribute to cataract prevention.
  5. Nuts and seeds: Almonds, sunflower seeds and pecans are a great source of vitamin E, which helps protect cells of the eyes from damage caused by free radicals that target healthy eye tissue.

Besides eating for good health, it’s equally important to get frequent eye exams. At a minimum, you should see an optometrist at least once every two years. Your optometrist will not only be able to detect any early signs of eye diseases, but also help recommend solutions to protect your current vision.

Looking for a local practice? Eyecare Plus has been providing quality eye care across Australia. All 150+ practices pride themselves on providing the highest standard of optometric service and the latest in eyewear technology. Make an eye appointment online at or call (02) 6646 1477.