Being a dietitian, I give clients many reasons for eating healthier – to help with weight loss, good heart health and preventing or managing chronic illness. But it’s not often that we emphasize the importance of maintaining a healthy diet for eye health. Most of us take the health of our eyes for granted while we are young, not realizing that eating healthy today may be able to prevent problems down the road.

The eye is an organ that depends on all other systems in our body. And here’s a fun fact – the retina has the highest rate of metabolism in the body, which means it needs to be supplied with nutrients on a regular basis. This is what also makes it extremely vulnerable especially with it being exposed to so much light.

Nutrition is a powerful form of preventative medicine, so it’s never too early to start. The correct amount of essential nutrients can fight the effects of aging in every part of the body, including the eyes.

So, what can we do food wise to reap the benefits of these nutrients?

• Always get in your 5-a-day of fruit and vegetables, preferably more servings of veg than fruit. Leafy greens are particularly beneficial for the eyes as they are packed with antioxidant carotenoids- lutein and zeaxanthin. High intakes of these carotenoids can reduce the risk of cataracts by 18%. Foods rich in this include spinach, kale, broccoli, pumpkin and corn.
• Don’t skip on eggs. These are also another good source of lutein. In comparison to leafy greens it has a smaller amount, but it is more bioavailable. This means that the small amount of lutein goes directly into the bloodstream.
• UV light causes damage to the eyes and vitamin C can provide some protection. Other than citrus fruits, you can find this in bell peppers, strawberries, raspberries, broccoli and Brussels sprouts.
• Vitamin E is another nutrient that can prevent age-related degeneration to the eyes. Great sources of this are sunflower oil, peanut butter, wheat germ, and almonds.
• Include more omega-3’s. This nutrient may have a protective effect on the eyes by preventing the build-up of plaque in the arteries or reducing inflammation in the retina. Eat fatty fish at least twice a week (tuna, salmon, pilchards, sardines, mackerel) and include nuts high in omega 3’s such as walnuts.
• Lastly, obesity and diabetes are both linked to poor eye health, so maintaining a healthy weight is equally important for protecting the eyes.

Following these tips will not only help with protecting the eyes but will be important for overall good health.