Style & ShowbizHealth

Set your sights on these foods

HealthBy Sunday World
Set your sights on these foods

If someone asked about the number one food they should be eating to help their eyes, what would you say? Guaranteed carrots would make the grade for most people, even though that tale probably started out as a way for parents to get their children munching some vegetables.

That said, there are some foods which are great for eye health. With stars such as Dame Judi Dench being open about their declining vision as they get old, eyes have taken to the centre of the medical stage of late and so here we look at what to munch on to keep yours in tip top shape.

Red peppers

According to dietician Susie Burrell, these are brilliant for healthy eyes. She explained to Daily Mail Australia that they are rich in antioxidants known as carotenoids, which have a number of health benefits.

"Individuals who have had a higher intake of carotenoids during their lives have been associated with lower risks of developing common disease such as macular degeneration, heart disease, cancer and stroke," she explained.

They're also really easy to include in your diet as they work well in salads or as an addition to ratatouille or a stir fry.

Brazil nuts

These are rich in a mineral called selenium, which is included in the antioxidant enzymes that help protect the eyes' lenses from cataracts. You should also try to fit almonds into your diet as they are stuffed with vitamin E, which is thought to help slow macular degeneration.


Often lauded for their aphrodisiac properties, it seems these fishy delicacies could also be good for your eyes too. According to Susie, it's their levels of zinc which are particularly good for your peepers.

"Zinc ensures that the eye's pigment is adequately produced in the retina. Reduced pigmentation is related to a reduction in the central visual field of vision, so the more zinc the stronger your eye sight will be," she explained.

Not a fan of oysters? Turkey is also rich in zinc and it's found in eggs and peanuts too.


These small fruits whack a massive antioxidant punch, giving you all the vitamin C you're supposed to have a day. The vitamin is essential when it comes to the collagen in your corneas and also helps the blood vessels leading to your eye stay healthy. Other vitamin C rich foods include grapefruit, Brussel sprouts and strawberries so try to have some of these daily.

Leafy greens

Again, things like spinach are a great source of antioxidants such as lutein and zeaxanthin. The names don't trip off the tongue but try to remember them as they get into the lens and retina of your eyes and protect them by absorbing light which could be damaging.

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