Log in to your account

Not a member yet?

Subscribe now



10 of the best foods for eye health

Winking woman with healthy eyes

Foods rich in vitamins, minerals and antioxidants will help protect your peepers from age-related macular degeneration and cataracts. Here are 10 of the best food items, that are great for eye health, to add to your trolley.

1 Corn

Corn is a rich source of lutein and zeaxanthin. These powerful carotenoids protect your eyes from age-related vision loss, as well as cataracts.

Per cob: 704kJ (168cal), 22.8g carbs, 9.1g fibre, 5mg sodium

2 Carrots

This sweet root vegetable is rich in beta-carotene, an antioxidant that converts to vitamin A in the body. This improves night vision, protects the cornea (the surface of the eye), and may slow down age-related vision loss.

Per carrot: 172kJ (41cal), 6.5g carbs, 5.2g fibre, 49mg sodium

3 Peanut butter

Peanuts are a good source of vitamin E, a powerful antioxidant that can help prevent age-related vision loss and cataracts.

Per tablespoon: 656kJ (157cal), 6.1g protein, 2.4g sat fat, 1.6g fibre, 6mg sodium

4 Salmon

This delicious oily fish is a great source of omega-3 fatty acids. These fats protect the health of your retina by reducing inflammation. They may also help prevent dry eyes.

Per 150g (raw) fillet: 1295kJ (310cal), 32.3g protein, 4.2g sat fat, 63mg sodium

5 Kale and other green leafy veggies

Leafy vegetables contain powerful carotenoids that protect the health of the retina. Kale also contains the eye-friendly vitamins A, C & E.

Per cup (raw): 125kJ (30cal), 1.8g protein, 3.9g carbs, 3.1g fibre, 17mg sodium

6 Pumpkin seeds

These little nutrition powerhouses are a good source of zinc, which helps protect your retina and can slow the development of age-related vision loss.

Per tablespoon: 281kJ (67cal), 3.5g protein, 1.1g sat fat, 0.7g fibre, 2mg sodium

7 Tomatoes

The ever-versatile tomato is an excellent source of lycopene. This powerful antioxidant protects your eyes from sunlight-induced damage.

Per small tomato: 90kJ (22cal), 3g carbs, 2.8g sugar, 1.6g fibre

8 Extra-virgin olive oil

The queen of oils, EVOO can help your body absorb lutein and zeaxanthin, those all-important carotenoids that are vital for good eye health.

Per tablespoon: 681kJ (163cal), 2.8g sat fat

9 Egg yolks

The nutrient-packed centre of an egg is a good source of antioxidants that protect the retina from sunlight and blue light emitted from computer and mobile phone screens.

Per egg: 272kJ (65cal), 6.4g protein, 1.2g sat fat, 77mg sodium

10 Chickpeas

Chickpeas/garbanzos are another good source of zinc, which assists in the production of melanin, a pigment that protects your eyes.

Per ½ cup: 402kJ (192cal), 5.4g protein, 11.5g carbs, 4.1g fibre, 216mg sodium

Date modified: 14 September 2021
First published: Mar 2021


Shopping list saved to go to meal plans