The specialist said our eyes are something many people overlook when it comes to looking after their health
We’re told every day that diet impacts the heart, skin, and weight. But what’s often forgotten is the eyes.
While young people may prioritise their skin, it could hinder them in the long run if they overlook their vision. However, an eye expert says there are things we can do to help us have strong vision well into our adult life – for as little as 19p.
Neil Laird, specialist optometrist at Pure Optical, said: “If you care about your future eyesight, prevention really needs to start earlier – ideally, with your weekly shop. Age-related macular degeneration (AMD) gets talked about as an older person’s disease, but by the time symptoms show up, a lot of the damage is already done.”
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He said large-scale studies suggest certain nutrients may help protect against the oxidative stress and inflammation that gradually damage the retina over time. But he said it’s not all just down to eating leafy greens and salmon. In fact, some of the most effective nutrients for eye health come from places you might not expect.
What foods help make my vision better?
1. Lutein and zeaxanthin
The expert suggests picking up eggs, sweetcorn and some meats to help with this – and you can pick up individual eggs in most supermarkets now for around 19p. They explain that plant-based antioxidants such as lutein and zeaxanthin play a key role in filtering harmful blue light and protecting the central area of the retina.
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2. Omega-3 fatty acids
These vital fats help maintain the structure of retinal cells and combat inflammation. Commonly found in oily fish such as salmon, sardines, and mackerel, they’re particularly beneficial for young adults looking to establish lasting eye-health habits. For those who avoid fish, flaxseeds and walnuts provide a modest amount of omega-3s in the form of ALA.
3. Zinc and vitamin C
Zinc and vitamin C work together to strengthen immune defenses and reduce oxidative stress in eye tissues – a major factor in the progression of AMD. You can find these nutrients in foods like shellfish, citrus fruits, seeds, and red peppers. Oysters, in particular, offer a rich source and are ideal for those who want to try something on the fancier side.
Never do this
While a healthy diet supports eye health, certain habits can speed up the progression of macular degeneration. Smoking is a significant risk factor, as it restricts blood flow to the eyes and heightens oxidative damage.
Diets high in sugar, refined carbs, and trans fats are also associated with increased inflammation and added stress on the retina.
“We often blame screen time for eye strain, but what’s really damaging vision in the long term is invisible – it’s what’s happening inside the retina,” Laird explained. “Dietary inflammation and oxidative stress quietly build up for years. The good news is, this is one area where we really do have control, because what we eat can have a genuine, lasting impact on the health of our eyes.”
Vision-friendly diet – breakfast, lunch, snack and dinner ideas
• Breakfast: Boiled eggs with wholegrain toast and a citrus fruit• Lunch: Spinach and salmon salad with pumpkin seeds and olive oil• Snack: A handful of walnuts or sunflower seeds• Dinner: Grilled mackerel with steamed kale and roasted sweet potato“You don’t need to cut everything out,” Laird added. “You just need to work vision-friendly ingredients into your routine, most of which you’re probably eating already.
“If you want to keep reading, driving, working, and simply seeing well into old age, start now. Your eyes will thank you later.”
