Many people think of sunglasses as a way to protect their eyes, but in fact your diet can affect the health of your eyes in many ways.

As we age, eyesight can become strained, and yet the food you eat can actually stop the damage before it affects your sight.

Why not add these tasty food options into your meal planning, and reap the benefits for the health of your eyes.

Vitamin A

Without enough of this essential vitamin, you could experience dry eye syndrome, as it helps promote the healthy function of your eyes. Go for dark leafy greens like kale and spinach, as well as orange veggies like carrot and pumpkin. Eggs are another great option.

Try this: make yourself a healthy salad for lunch. Think baby spinach, orange capsicum, boiled egg and roast pumpkin.

Vitamin C

Humans lack the ability to make vitamin C; it must be consumed from the food we eat. Vitamin C helps your eyes produce the collagen in the cornea and can reduce your risk of cataracts. Go for kiwi fruit, blueberries, capsicum, kale, strawberries, oranges and snow peas to get your dose.

Try this: add some fresh fruit to yoghurt for breakfast.

Vitamin E

Ensure you have enough vitamin E to protect your eyes before damage occurs. Also available as a supplement, vitamin E is found in seeds and nuts, spinach and kale, coconut oil and olive oil.

Try this: make your own healthy salad dressings using olive oil, and add a sprinkling of pumpkin seeds or pan-roasted cashews for a little crunch.

Omega 3

Your eyes need the omega 3 found in food such as tuna and shellfish (or take a fish oil supplement); lean beef and chicken; raw nuts and seeds. These will promote cell development and repair in your body, keeping your eyes in good shape.


Keep your eyes protected from the sun by topping up your trolley with green and yellow veggies. Think broccoli, zucchini, green beans, squash, corn and yellow capsicum.

Try this: steamed greens are a great side dish with your dinner and help fill you up.


This mineral helps your eyes produce melanin, keeping them safe from UV rays. While you can take a supplement, zinc is readily available from eggs, salmon and legumes such as kidney beans or black beans.

Try this: use legumes for a quick and easy homemade dip. Enjoy hummus as a healthy afternoon snack with vegetable sticks.

What will you add to your diet to protect your eyes?

This article was written in partnership with Over60.