Eye Health & Nutrition

Joanne Kwok By Joanne Kwok 
Dietitian and Nutritionist

Although the second national lockdown has come to the end, new government guidance states that people should still work from home wherever possible.  Whether it be work related, movies, video games or calling your loved ones, we are spending more time staring at screens. What more can we do apart from eating blueberries and carrots to optimise our eye health?

Nutrients such as anthocyanin, lutein, zeaxanthin, vitamin A, vitamin C, vitamin E, zinc and omega 3 fatty acids plays a role in eye health.


Blueberries Eye Health

Blueberries are known for keeping our eyes healthy. Did you know that strawberries, for example, are also high in vitamin C and antioxidants? Other fresh fruits and veggies high in vitamin C includes sweet peppers, broccoli, kiwifruit, and citrus fruits.

Vitamin D Viridian  Vitamin C Vitamin C

Green Leafy Vegetables

Green Leafy Eye Health

Green leafy vegetables are high in lutein and zeaxanthin, which helps to block ‘blue light’ from screens and UV light. Kale, spinach and broccoli are some good options to start with.  Remember to have these with small amounts of fat to aid absorption.

Viridian Lutein  Solgar Lutein Ocutive Lutein

Nuts & Seeds

Seeds Eye HealthSeeds such as peanuts, almonds and sunflower seeds are high in vitamin E and omega 3 fatty acids. Having these as part of a balanced diet also helps with heart health. Limit to only a small handful (30g) of unsalted varieties per day as these are high in calories.

One Nutrition Black Seed Oil Terranova Vitamin E  Viridian Black Seed Oil

Omega 3

Omega 3 Salmon Eye HealthSalmon is one of the popular fish of choice in England and is also rich in omega 3 fatty acids. This helps with protecting our eyes and eases dry eye symptoms. Other fish rich in omega 3 includes sardines and mackerels. Aim to include 2 portions of oily fish as part of a balanced diet.

Lion Heart Maxi Capsules  MorEPA Platinum Lion Heart Liquid

Good sources of Zinc

Eggs Eye Health

Eggs are a convenient source of protein, also containing zinc, lutein and zeaxanthin. Seafood, beef and tofu are also good sources of zinc.

Balanced Zinc Complex  Zinc Citrate Zinc 15Mg Complex


Please note that the above is intended for general advice and does not replace a balanced healthy diet and the need to seek advice from a healthcare practitioner.  Speak to your doctor or dietitian prior to taking any of the above especially if you are currently taking medication or are following a particular diet.