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Below are foods that optometrists recommend for eye health

Ocular Nutrition


Carrots contain lutein and beta-carotene, a substance converted to vitamin A by the body. Vitamin A is an essential nutrient for cell growth and ocular development. A lack of vitamin A leads to night-blindness, retinal scarring and blindness.


Our Verdict: A lack of carrots is bad for your eyesight.

Egg Yolks

Egg yolks contain high levels of lutein and zeaxanthin. Both of these yellow-pigmented antioxidants belong to a class of compounds called carotenoids. Lutein and zeaxanthin selectively accumulate in the macula of the retina, scavenging free radicals and acting as a blue-light filter. Low plasma levels of lutein and zeaxanthin are associated with an increased risk of age-related macula degeneration (ARMD).

Some experts suggest that we need about 6mg of these antioxidants a day. One egg yolk has about 0.25mg of lutein, more than most fruits. The body absorbs lutein found in egg yolks more easily than it does that found in fruits or vegetable.


Our Verdict: Egg yolks have surprisingly high levels of bio-available lutein and zeaxanthin.


Spinach, like many green, leafy vegetable contains lots of lutein (7mg per serving) but little or no zeaxanthin. Consuming it raw and whole is best, chopping and heating spinach in known to damage some of its antioxidants. While the levels of lutein are significantly higher than in egg yolks, the bio-availability is thought to be lower.

Kale, broccoli, romaine lettuce, peas, brussel sprouts, courgette and other collard greens also contain high amount of lutein.


Our Verdict: Leafy green vegetables are a must for ocular health and for a balanced diet.


Blueberries, also referred to as “brainberries,” are considered by some to be the healthiest food on the planet. They contain high concentrations of vitamins A, C, E and Zinc.

In theory, antioxidants should protect the retina and other tissues such as the lens against photochemical damage from sunlight but there is little or no scientific research linking blueberries to improvement or maintenance or ocular health.


Our Verdict: We love blueberries but the science behind their ocular benefits is poor.


Almonds are rich in vitamin E. They also contain amygdalin (Vitamin B17) which some people claim is an anti-cancer nutrient. There is no scientific evidence to support claims that amygdalin can treat cancer or any other illness.

Other nuts such as flax seeds, chia seeds and walnuts are high in omega-3 fatty-acids. Diets rich in omega-3 have been shown to manage dry eye symptoms and may help protect against AMD.


Our Verdict: You’re better off eating walnuts or oily fish.

carrots egg yolk almonds.jpg spinach Blueberries