Foods that are good for your eye health Diagonale


Foods that are good for your eye health

Drinking water to stay hydrated, eating fruits and vegetables for a healthy diet, these are habits that we know are good to adopt. But what do we eat to take care of our eyes?

We all know that some foods are good for you, some not. The various nutrients (carbohydrates, fats, vitamins, etc.) contained in these foods are in question.

Depending on what we seek to maintain or preserve, health professionals can advise or advise against certain types of food. Except in special cases, this does not mean adopting them exclusively or totally banning them from our diet, but above all favoring them in larger quantities or eating them in smaller quantities or occasionally.


This article is not intended to point the finger at everyone's eating habits, but rather to make you aware of the nutrients and foods you need to know to maintain good eye and visual health as well as good health in general. You will find that some foods fall into more than one category.



Luteins, niacins, zeaxanthin. What benefits are hidden behind these somewhat original names?

They are antioxidants. They protect your eyes from harmful Ultra-Violet rays emitted by the sun and therefore also protect against cataracts.


Foods: peppers (orange peppers are preferred), spinach, watercress, arugula, kale/kale, Brussels sprouts, egg yolk, turkey…


Vitamin C

Well known, its health benefits are well established. For your eyes, vitamin C will also help you against UV rays and cataracts.


Food: kiwis (the best fruit according to the Association of Optometrists of Canada), blueberries, grapes, strawberries, peppers, broccoli, Brussels sprouts…


Vitamin A and beta-carotene

Vitamin good for the retina and for night vision. It is also an antioxidant and helps to produce melanin which, among other things, protects against UV rays. It also reduces the risk of AMD and cataracts.


Foods: blueberries, carrots, sweet potatoes, yams, squash, spinach, Brussels sprouts, egg yolk, offal…


Vitamin E

It helps absorb vitamin A and protects against AMD and cataracts.


Foods: nuts, almonds, sunflower seeds, blueberries...



This will help the liver release vitamin A and transport it to the retina where it will produce melanin.


Food: oysters, chickpeas (perfect in hummus to dip your vegetables full of vitamins), meats, egg yolks...


Vitamin B

It protects against cataracts.


Foods: food yeasts, brewer's yeast, meats...


Omega 3

Good allies for fighting diseases, but also protecting against AMD and dry eyes.


Food: mackerel, salmon, herring, albacore tuna, sardines, other fish, ground flax, wheat germ, chia seeds, walnuts…


That does a lot of good things for your eyes!


Small attention for foods to avoid or reduce in quantity, because risk factors for cataracts and other health problems:

  • bad fats: meats, fried foods
  • and refined sugars and carbohydrates: refined flour, pasta, white bread, white rice, breakfast cereals, instant oats, pastries, cakes, confectionery, snacks, fried foods, donuts, mashed or fried white potatoes, liqueurs , packaged fruit/vegetable juices, energy drinks, cookies, chips, fried chicken, nachos, etc. And yes the list is long for these products too.

Remember, occasionally it's not a problem, but let's just try not to abuse it.


You now have several keys in hand to take care of your eyes and your eyesight. Do not hesitate to talk about it with your optometrist who will always be able to advise you on the best one according to your situation.



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