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Can Eating Well Help Your Eyesight?

We’ve all heard the old wives tale that eating carrots can help you see in the dark, but is there any truth to it and can certain foods support your eyesight?

As with any healthy balanced diet, certain foods have additional benefits and nutritions to support our bodies further.  Those believed to support eyesight include:

Vitamin A

Vitamin A can help to maintain normal vision, by reducing dryness in your eyes.  It can be found in a number of common foods including: eggs, cheese, milk, yoghurt, yellow fruits such as mango and yellow and red vegetables.


Zinc can protect our cells from oxidative stress, which can damage cells, proteins, and DNA - all which contribute to the signs of aging.  Reducing oxidative stress supports maintaining vision.  High zinc foods include: red meat, shellfish, cheese and wheat germ.

Omega 3

A daily intake of 250mg of DHA (Docosahexaenoic acid) is recommended to help with eye health and can be found in salmon, mackerel and seaweed.

Leafy Greens

Offering an array of benefits to our bodies, leafy greens are also believed to support eye health as they contain carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A can lower your risk of long-term eye diseases, including AMD and cataracts.

Sunflower Seeds & Nuts

Just a few sunflower seeds per day contain half the recommended daily allowance of vitamin E. A large study found that vitamin E (together with other nutrients) may help prevent cataracts. Hazelnuts, peanuts, and peanut butter are also good sources of vitamin E.

Can carrots actually help you see in the dark?

Carrots contain beta-carotene, a precursor to vitamin A, which can enhance vision in the dark, reduces inflammation and protects the surface of your eye - so carrots can support this!

Looking after your eyes will benefit you for years to come, combined with regular checks up with your optician and ensuring you’re wearing the correct prescription glasses for your needs.

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