1. Beans, nuts and legumes – beans and legumes are high in Zinc which can reduce night blindness and slow down the progression of macula degeneration. Nuts are a good source of Omega 3 and vitamin E that help to reduce the risk of macula degeneration. 
  2. Carrots are widely known for being beneficial for eye health, this is due to the beta carotene which converts to vitamin A to help with the production of rods and cones. These improve our vision in low light levels.
  3. Citrus fruits such as lemons, kiwifruits and oranges are rich sources of vitamin C. This vitamin can reduce the risk of developing cataracts and macula degeneration.
  4. Dark chocolate can temporarily improve your vision by increasing the flow of nutrients and oxygen to the blood vessels of the eyes.
  5. Eggs contain the nutrients Leutin and Zeaxanthin that protect our eyes from UV radiation, thus reducing the risk of macula degeneration and cataracts.  
  6. Fish is a rich source of Omega 3 which as well as protecting the eyes against macula degeneration, and also protects the eyes against glaucoma. Oily fish such as mackerel, salmon, sardines, tuna contain fatty acids that help with dry eye symptoms.
  7. Grapes are a rich source of antioxidants that can reduce the risk of forming protein in the lens (cataracts).
  8. Green Leafy Vegetables such as Calaloo, spinach, kale, broccoli contain similar nutrients as eggs, Leutin and Zeaxanthin that fight macula degeneration.  
  9. Seeds – if you don’t eat fish, seeds are a good source of Omega 3 and vitamin E that protect against macula degeneration.
  10. Sweet potatoes are an excellent source of vitamin A which can reduce the risk of eye infections.
Foods for Healthy Eyes