Top ten foods for healthy eyes

Eating a well-balanced, healthy diet is not only good for your general wellbeing but as recent studies suggest, also has great benefits for long term eye health.

Loading up on vitamins, minerals and antioxidants is beneficial for eye health, while avoiding saturated fats and vegetable oils are recommended. Foods with vitamin C and E, carotenoids, zinc and omega-3 fatty acids not only help to keep retinal cells happy but can also help improve dry eye symptoms.

As part of their ‘Save our Sight’ campaign for the month of September, the New Zealand Association of Optometrists is helping to promote the importance of good nutrition for eye health and have composed a list of the top 10 foods that you can easily incorporate into your diet:

Leafy dark greens – e.g. silverbeet, spinach, puha, dark salad greens.

  1. Berries – all kinds and colours.

  2. Orange, yellow and red vegetables – e.g. pumpkin, carrots, sweet corn, kumara.

  3. Orange, yellow and red fruits – e.g. citrus fruits, apricots, persimmon, papaya, plums, rockmelon, watermelon and tomatoes.

  4. Cruciferous vegetables – e.g. broccoli, cabbage, bok choy and brussel sprouts.

  5. Fish – e.g. shellfish and ‘fatty’ fish like tuna, salmon and sardines.

  6. Nuts – e.g. walnuts, almonds, brazil and pine nuts.

  7. Beans

  8. Lean meats

  9. Olive oil

For more information on the ‘Save our Sight’ campaign, visit