eye health nutrition

The A–Z of Eye Health Nutrition: The Foods That Truly Support Your Eyes in 2025

Tuesday 09th Dec 2025 |

The A–Z of Eye Health Nutrition: From Spinach to Sardines

As nearly two-third of Brits wrongly vote carrots as the number 1 food to help support their eyes.

If you thought that crunchy orange carrots were the best food you could eat to help support your eye health, you aren’t alone. According to new research by MacuShield, the brains behind a range of specialist eye supplements,[1] 48%[2] of Brits believe that tucking into carrots is the best solution to looking after eye health, yet 53%[3] don’t know why carrots have been associated with eye health.

In fact, when Brits were asked what foods were top of the list for eye health, 60% said carrots.[4]

In reality, however, there are a number of different foods which support eye health. What’s more, if we don’t start including these in our diet, we could be faced with a number of different eye related issues, such as blurred vision as well as simply just finding it difficult staying independent.

Optometrist Francesca Marchetti says: “It’s great that Brits are aware of carrot’s eye-supporting benefits and this might go back to childhood as a high 81%[5] of Brits were told as a child that carrots would help them see in the dark. But there are so many other foods containing many different nutrients which we should all be eating to support our eyes. This includes oily fish, leafy green veg, nuts and avocados. Far less than half of Brits (42%)[6] voted oily fish as a top food for eye health, and just 36% voted for green leafy vegetables.[7]”

Although 73%[8] of people rightly believe that what you eat can influence the health of your eyes, only 26%[9] of respondents reported eating a healthy diet full of vital nutrients that support eye health.

Public Health Nutritionist Dr Emma Derbyshire notes: “Judging by the data, it’s clear that many Brits know they could do more. Omega-3 DHA for example, a nutrient found primarily in oily fish, is a critical nutrient yet taste took the top spot for the reason why people don’t consume the government’s recommendation to consume one portion of oily fish a week. The smell and the bones where other reasons people were put off this food.”

And then there’s macular carotenoids

Dr Emma Derbyshire explains: “Most people don’t know what that the macula in the eye is. In summary, it is part of the retina right at the back of the eye. It is only about 5 mm across, but it is responsible for our central vision, most of our colour vision and the fine detail of what we see. The macula has a very high concentration of photoreceptor cells – the cells that detect light.

The macula is also the most sensitive part of the retina and gives us sharp central vision essential for activities like reading and driving. The pit or depression within the macula, called the fovea, provides the greatest visual acuity.

The Macular Pigment

Francesca Marchetti notes further: “Most people don’t know that the macula has a pigment – the macular pigment – which looks like a yellow spot at the back of the eye. This macular pigment is composed of three macular carotenoids – lutein, meso-zeaxanthin and zeaxanthin. The highest concentrations of macular pigment and hence of the three macular carotenoids are found in the fovea.”

Sadly, only 6% and 8% of people polled in this latest real-world survey commissioned by MacuShield, have heard of meso-zeaxanthin and zeaxanthin[10], respectively, and the majority of respondents (52%) do not know which foods provide lutein.[11]

Also, we use our eyes not just to see, but to communicate with others. As one of the five senses, our eyes are pivotal to living a safe and comfortable life. Although there are lots of things we can do to protect our eye health, we should all be placing more of an emphasis on the foods we eat to help reinforce our eye health.

Eye health nutrition: An A-Z

Luckily, only 10%[12] of respondents believe diet does not affect eye health[13]  yet it’s clear that so many Brits aren’t too savvy when it comes to what they need to be eating for healthy eyes.

Dr Emma Derbyshire says: “There are so many different nutrients and foods we need to be eating. Below, are some of the most crucial.”

#1. Vitamin C in citrus fruits, spinach and peppers: Dr Emma Derbyshire says: “Vitamin C is a water-soluble antioxidant vitamin which contributes to the protection of cells from oxidative stress. This oxidative stress occurs from free radicals such as sunlight, smoking and pollution.”

Francesca Marchetti adds: “The eyes have a high metabolic rate so there is an added need for antioxidants.”[14] Vitamin C also contributes to normal collagen formation for the normal function of blood vessels. The eye is a complex network of blood vessels that supply it with oxygen and nutrients that are critical for vision[15].As we age, collagen naturally declines, so we need to ensure we’re getting enough.”

Find vitamin C in berries, kiwi, red and green peppers, tomatoes, citrus fruit, broccoli and spinach.

#2. Vitamin B2 in milk, meat and cheese:

Vitamin B2 has been found to be important in maintaining the opacity and clarity of the lens which contributes to the maintenance of normal vision[16]. But, UK adult dietary intakes of vitamin B2 are not always high enough to meet our nutritional needs. In fact, one in eight (13%) women aged 19 to 64 years are not getting enough in their diet to meet the lower reference nutrient intake (LRNI) for vitamin B2, compared to one in 25 (4%) men in the same age group.[17] The LRNI is the amount of a nutrient that only the 2.5% of the population with the lowest requirements need to take in to maintain health, and is far too little to meet the needs of most people.[18]

Find vitamin B2 in liver, kidneys, fortified breakfast cereals, meat, milk, some green vegetables, eggs, cheese and yeast extracts.

#3. Vitamin E in nuts and avocados: Francesca Marchetti explains: “Vitamin E is a fat-soluble antioxidant which contributes to the protection of cells from oxidative stress.”

Find vitamin E in vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, wheat germ and whole grains.

#4. Lutein in kale and broccoli: As one of the three macula carotenoids which form the macular pigment, it’s important to get enough of this nutrient. Francesca Marchetti adds: “Lutein must be obtained through the diet or a specialist eye health supplement if you’re not managing to eat a well-balanced diet, as our bodies can’t make these on their own.”

Find lutein in vegetables and fruit, in particular dark green vegetables, such as kale, spinach and broccoli.

#5. Meso-zeaxanthin in fish: Another one of the main carotenoids, you can find meso-zeaxanthin in some fish and seafood, such as trout and shrimp.

#6. Omega-3 DHA in sardines and flax seeds: The cell membranes of the retina in the eye contain a high concentration of docosahexaenoic acid (DHA). Dr Emma Derbyshire says: “Omega-3 fatty acids such as docosahexaenoic acid (DHA) can contribute to the maintenance of normal vision. In the UK, the NHS recommends that everyone eats one portion of oily fish (140g) a week[19] and it’s also recommended that we consume 250 mg of DHA to enjoy the health benefits. However, sadly among 11- to 18-year-olds, oily fish intake is 21g weekly and in adults is only 56g weekly. These intakes are simply too low.”[20] Find omega-3s in oily fish such as sardines, salmon and mackerel and certain seeds, such as flax and chia.

#7. Zeaxanthin in peppers and sweetcorn: Another one of the three-macula carotenoid, zeaxanthin is found in orange and yellow fruit and vegetables.  Dr Emma Derbyshire says: “Fat can increase the bioavailability of lutein and zeaxanthin. Try adding a small spoon of butter to cooked veg, or when making a stir fry, use a tablespoon of oil to boost the intake of these macular carotenoids.” Find zeaxanthin in oranges, peppers and sweetcorn.

#8. Zinc in red meat and soy foods: The mineral zinc is involved in retinal function[21] as it contributes to the maintenance of normal vision. Find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains and fortified breakfast cereals.

Bridging dietary gaps

In the UK, too many of us are not getting the key nutrients we need that help support our eye health nutrition needs. In fact, two thirds of the nation could be short of nutrients including essential vitamins and minerals for their eye health because of failing to consume 5-A-Day of fruit and vegetables. That’s according to data from the UK National Diet and Nutrition Survey (NDNS[22]; aged 19 to 64). As a result, of daily food supplements such as the MacuShield family[23] .is worth considering alongside a healthy diet with at least 5 fruit and vegetables a day as well as following a healthy lifestyle.

MacuShield Original+ Omega 3™ contains a blend of all three macular carotenoids – lutein, meso-zeaxanthin, and zeaxanthin. Suitable for vegetarians and vegans, the same supplement also includes vitamin B2 and a daily dose of 250mg of DHA – which each help to maintain normal vision with just one capsule daily.[24]

However, as Francesca Marchetti points out: “We all need to get a lot savvier when it comes to bridging dietary gaps in the diet. Of those that do take supplements to help beat a lack of oily fish in their weekly diets, 51% don’t even look at the amount of omega-3 DHA in it and 50% aren’t bothered what type of omega-3 fatty acid it contains -DHA, ALA or EPA[25]. But, it’s so important to stay on top of your nutrients.”

Dr Emma Derbyshire continues: “The UK’s NHS recommends that everyone eats one portion of oily fish (140g) a week[26] but, the government’s NDNS data has found that among 11 to 18-year-olds, oily fish intake is 21g weekly and in adults is only 56g weekly,[27] so many of us are not only short of vital nutrients like vitamin B2 and Zinc according to the government’s nutrition survey (NDNS), but also omega 3.”

Each dose of MacuShield Original+ Omega 3 contains: 

  • 250mg of DHA
  • 0.3mg of vitamin B2, which is one-fifth of the nutrient reference value (NRV)[28]
  • 10mg of lutein
  • 10mg of meso-zeaxanthin
  • 2mg of zeaxanthin.

Speaking of other products in the MacuShield range, MacuShield Original+[29]contains vitamin B2 (0.3 mg), also known as riboflavin, contributes to the maintenance of normal vision.[30]  Importantly the vitamin B2 in the Original+equates to one-fifth 21% of the nutrient reference value (1.4mg).[31]

MacuShield Original+[32] also includes the macular carotenoids. MacuShield Gold[33] – is the most advanced formula in the MacuShield family and contains additional vitamins and minerals to help support eye health in a three-a-day softshell capsule format.[34] The supplement includes vitamin C (500mg), vitamin E (268mg), zinc (25mg), and copper (2mg). Plus, MacuShield Gold[35] incorporates the LMZ3 macular carotenoids as well.

Francesca Marchetti says: “For those people struggling to get their five fruit and vegetables into their daily diets, there’s another way to help top up the eye nutrient levels and bridge dietary gaps – and that’s taking an eye health supplement, together with a healthy lifestyle makes good eye health sense to me.”


Read more from Crave, the lifestyle magazine UK audiences turn to for inspiration and trends.