Effect of Diet On Our Eyes

Darren Ainsworth- Effect of Diet On Our Eyes

The food we eat has a significant impact on our health, and our eyes are not an exception. Every diet has different unique effect of diet on our eyes and vision.

This goes beyond taking carrots. There are many nutrient-packed foods that can help promote eye health while some can lead to serious eye issues. As a dietitian, I, Darren Ainsworth have recommended certain foods to people who take their eye health seriously. This helps to prevent various eye problems such as cataract, glaucoma, dry eyes or age-related muscular degeneration. 

Many blame this on genetics, it is not always the case. Food that you are putting into your body can also affect your eyesight. While some might promote the proper functioning of the eyes, some can do more harm than good. Feeling lost on which food is right for your peepers? I have put together these health tips that are right for our eyes. 


Vitamins play a crucial role in vision and that is why your diet should contain vitamins that will ensure optimum eye health. These vitamins include vitamin A, C,  E. Vitamin A is known for ensuring that the outside covering of the eye which is the cornea is well-maintained. Besides, the fact that it is also a component of rhodopsin, a protein in your eyes that allows you to see in inadequate light conditions, makes it a must in every diet. It can help prevent night blindness, dry eyes or more other eye conditions. 

Being powerful antioxidants and water-soluble, vitamin C and E can help protect against any free radicals that cause damage to the eyes. vitamin C is an important nutrient that aids the production of collagen, a protein that protects and holds the eyes together. Vitamin E protects the eye cells and some fatty acids that are harmful to the eyes. Incorporating food such as broccoli, nuts, citrus, leafy green vegetables, bell pepper will ensure you are taking in enough vitamins. 

Omega-3 fatty acids

The  omega-3 fatty acid is renowned for its various health benefits and the eye is one of them. Many studies have found that omega-3 fatty acids also known as DHA have numerous eye benefits. It contains anti-inflammatory benefits which are important for better eye health. This fatty acid can help promote retinal functioning, prevention of dry eye and proper drainage of  intraocular fluid from the eye. Therefore, decreasing the risk of glaucoma and high eye pressure. 


Your eye contains a high level of zinc and this makes it an essential nutrient for optimum eye health. Deficiency in this nutrient can result in declining vision and night blindness. Zinc is a mineral that is involved in the formation and maintenance of the retina. Consume more nuts, red meats, dairy products, seeds, shellfish to ensure you are getting the right amount of zinc into the body. 

Lutein and Zeaxanthin

Lutein and Zeaxanthin are powerful antioxidants that are an important protection for the eyes. Not only do they protect the eyes from free radicals they also act as a natural sunblock that safeguards the eyes from high harmful eye rays. A high level of Lutein and Zeaxanthin can improve better vision especially in dim light and reduce the risk of cataracts. Which food is rich in Lutein and Zeaxanthin? Try Kake, spinach and other vegetables. 


Water is the essence of life and is crucial for the proper functioning of the body. Your eye is surrounded by fluid which protects the eye from any dirt or debris. Staying hydrated will ensure your body is retaining enough fluid needed for eye health. 

If you don’t know how to navigate the wealthy world of food when it comes to the right diet for eyes, feel free to reach me at  Darren Ainsworth for help. It is also highly recommended to consult your physician or you contact me before making any major diet changes especially if you have other underlying health conditions. I will be glad to help!