good eye health

Eat your way to good eye health

Monday 07th Apr 2025 |

It is very important to look after our eye health all year round, even more  as we head into warmer weather thanks to bright sunshine, air-conditioned offices, dry atmospheres, dust, sand and seawater and more. Overexposure to sunlight and ultraviolet (UV) light can be very damaging to the health of the back of the eye and may, over time increase the risk of serious eye conditions. It’s important to regularly take steps to help look after our eyes. And that includes a specific part of the eyes – the macula – which is responsible for many aspects of vision.

Public Health Nutritionist Dr Emma Derbyshire, co-author of report from MacuShield, ‘SEEING SENSE: The Nation’s Eye Health Knowledge And The Impact Of Diet’ says: “Our eyes are truly miraculous but we tend to take them for granted. In fact, it’s only when aspects of our eye health become challenging particularly as we age that we begin to appreciate our eyes and the subtlety of vision. And our eye health is far too important to take for granted as it has a huge impact on our quality of life. It’s not very difficult to imagine the impact on poor eye health on your everyday life. And despite 63% of Brits saying a good diet can support eye health,[-1] only 9% admit to actually eating a healthy diet, according to a report by MacuShield. 

Nutrition makes a vital contribution to the eye with antioxidant vitamins (A, C and E), minerals (copper and zinc) and carotenoids (lutein, meso-zeaxanthin and zeaxanthin) playing a key role.

Micronutrients and eye health

“Various micronutrients play a key role in maintaining normal vision, in particular helping to protect the eye tissues from oxidative damage. Other nutrients which are found in high concentrations in the eye include the macular carotenoids: Lutein, Meso-zeaxanthin, and Zeaxanthin. All these carotenoids are essential constituents in the macular pigment.

“Vitamin C is a water-soluble antioxidant vitamin which helps protect the macula from oxidative damage too.  The eye is made up of layers of connective tissues maintained by collagen. Vitamin C is necessary for the production of collagen and collagen is really important for the eyes as it basically holds the eyes together and protects them.

Collagen levels fall as we get older so it’s important to maintain healthy vitamin C levels. Vitamin E is a fat-soluble antioxidant that help protect the eye’s cells from oxidation and damage. Zinc is a trace element with antioxidant activity and which is responsible for transporting vitamin A from the liver to the eye to produce melanin, a protective pigment in the eyes.[6]

“Both copper and zinc are involved in retinal function. [7] Vitamin B2 (riboflavin) is essential for a huge number of biochemical processes, including oxidation-reduction reactions so helps to protect cells from damage. Essential fatty acids are important for visual development, retinal function and may contribute to nerve health in the cornea.[8]

Nutri-Up: feast for the eyes

Eating foods providing antioxidant nutrients is an important way to keep eyes healthy all year round but even more so in later spring and summer with increased exposure of the eyes to sunlight. Fruits and vegetables are the main sources of antioxidant micronutrients and eating more fruits and vegetables of all types can help maintain eye health, protect against eye disease and help overall health.

“But how many of us find it hard to consume five fruit and vegetables daily? Latest research from the government’s National Diet and Nutrition Surveys (NDNS),[9] shows that most of us fail to achieve our optimal nutrient intakes from food. Only a third (33%) of adults aged 19 to 64 are achieving their 5-A-Day of fruit and vegetables, meaning two thirds of the nation could be short of vital nutrients including essential vitamins and minerals for our eye health.

Top tips for eye health this season from Dr Emma Derbyshire, co-author of report from MacuShield 

  1. “Protect your eyes. Bright sun can affect our eyes as much as our skin. The World Health Organisation (WHO) estimates that ultraviolet (UV) exposure is responsible for at least 20% of cataracts globally. UV rays age every part of the eye and are a risk factor for eye health issues that can be irreversible and may result in vision loss. Your eyes can even get sunburnt, which can cause pain, redness, headaches and grittiness. Be sure to get a pair of sunglasses that offers UVA, UVB and UVC protection and make sure they fit properly. Also wear a wide brimmed hat as this can block up to 50% of the UV light that can affect your eyes. Spend time in the shade or under an umbrella when outside in bright sunshine. It is best to avoid the midday sun when UV light is at its strongest.
  2. Eat right for your eyes. Take advantage of the range of seasonal fruits and vegetables. Leafy vegetables such as spinach, cavolo nero and kale, tomatoes, sweet potatoes, broccoli, courgettes and orange peppers provide carotenoids lutein and zeaxanthin. Include sources of omega-3 fatty acids such as oily fish in your diet. If you’re not managing to eat healthily, bridging gaps with the appropriate targeted eye supplements such as those in the MacuShield  range maybe worth considering, alongside a healthy diet with at least 5 fruit and vegetables a day as well as following a healthy lifestyle. 
  3. Maintain a healthy weight. Macular pigment density is reduced in people who are obese.[20]
  4. Exercise regularly. The eyes need oxygen to stay healthy. Research suggests that aerobic exercise can increase crucial oxygen supplies to the eye.
  5. Apply sunscreen to your eyelids and the skin around your eyes being careful not to get sunscreen in your eyes. If you do get sunscreen in your eyes, wash it out with an OTC eyewash or boiled and cooled water.
  6. Stay hydrated. Dehydration can cause dry eyes, headaches and blurred vision. Make sure you drink plenty of fluid during the warmer weather to help your eyes and your whole-body function at their best.
  7. Keep your eyes moisturised. Dry eye is quite common and made worse by exposure to the sun in warmer months, wind, dry heat, sea water and sand. Avoid sitting near fans, including the car’s air conditioning as this can make dry eye worse. Include omega-3 fatty acids in your diet.”