What's best to eat to have healthy eyes.

If your eyes are the window to your soul, it’s probably rather important you look after them, right?

But how many of us actually know how to keep our vision and eyes in tip-top shape? I’m going to take a stab in the dark and suggest the answer is not many.


So, want to know more about preventing the deterioration of your vision and combating certain eye diseases? Thought so. That’s why we’ve gathered OPSM’s best bits of clear vision information.

From creating healthy, nutritious eating habits to making a few important lifestyle changes, promoting good vision and eye health is achievable for everyone. Just consider this your eye health 101…

Key nutrients vital for eye health

There are a few; some familiar, and some not so familiar: lutein, zeaxanthin, vitamin C, vitamin E, omega-3 fatty acids and zinc, all of which help boost eye health and protect from external factors, while also helping to prevent macula (centre of the retina) degeneration and cataracts from forming.

Best foods for good eye health

GREEN AND YELLOW FOODS: dark green leafy vegetables, including spinach, kale, broccoli and cabbage, and corn and yellow capsicum. Try to include these foods in your diet on a daily basis. A nifty snack idea is spraying kale with olive oil and placing in the oven until it’s crispy, or why not make a delectable corn, cherry tomato, avocado and bocconcini tartlet with steamed broccoli side salad for a good dose of vitamins A, B6, C and E, lutein and lycopene? Delish!



OILY FISH: Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gemfish, canned sardines, canned salmon and some varieties of canned tuna. Aim to eat a variety of fish from this list two to three times a week. Need a meal suggestion? A scrumptious herbed crepe with smoked salmon is chock-full of vitamins A, B6, B12 and D, omega-3 fatty acids, folic acid and zinc to name a few.



OTHER TYPES OF SEAFOOD: barramundi, bream, flathead, arrow squid, scallops, and mussels, which are good sources of omega-3 fatty acids, and prawns and oysters, which contain zinc. Why not grill some prawn skewers on the barbecue one night a week?



FRUITS: all varieties of citrus, including oranges, lemons, limes and grapefruits, and strawberries, raspberries and blueberries. Mix up a delicious juice each morning containing carrot, orange, apple and strawberry to amp up your daily dose of vitamins A and C.



How to ensure your vision stays clear

The quality and health of your eyesight ultimately relates to how healthy your lifestyle is and if you get regular check-ups. Here is the ultimate checklist for healthy eyes:
#1: visit an optometrist every one or two years and have your vision checked as well as your eye health. (OPSM has this wonderful new process called ACCUFIT, which not only ensures your vision and eyes are in tip-top shape, but makes choosing the right pair of frames a breeze, too. I tried it, loved it, and now sport perfectly-suited glasses.)
#2: don’t smoke. And if you do, quit. Obviously.
#3: lead a healthy lifestyle, which includes watching your weight and exercising regularly.
#4: eat well. This means eating fish two or three times a week, dark green leafy vegetables and fresh fruit on a daily basis, and a handful of nuts a few times each week. Also, limit your intake of fats and oils, and always opt for low GI carbohydrates.
#5: always protect your eyes from harmful ultraviolet rays by wearing protective sunglasses outdoors. And make sure the little ones do, too. (Need some style inspiration and encouragement? Miranda Kerr will give you just that.)

FINAL FACT: love hitting the pavement? Regular exercise is a sensational way to not only keep in shape, but also decrease your chance of developing conditions linked with inactivity; ones that can also affect your eye health.