Top food recommendations for healthy eyes

Published on 29 July 2019 by OPSM

We asked Nithla Managing Optometrist at OPSM Castle Towers, her advice on how a healthy balanced diet can contribute to good eye health. Our eyes, much like our bodies, crave healthy foods rich in antioxidants and omega oils. 

Here are some simple additions to the weekly shopping basket.


Fruits including blueberries and strawberries, as they are rich in antioxidants, which are present in high concentrations in a healthy macula.

Leafy green vegetables

Like spinach, broccoli and kale for their essential vitamins and minerals, including lutein and zeaxanthin, which are important for good retina health.

Oily fish

Such as salmon for their omega-3 fatty acids, which can reduce the risk of high eye pressure and glaucoma.


 Eggs are good for fatty acids, lutein, B-vitamins and zinc, which are essential for general eye health


Garlic enhances blood flow and boost the immune system, for overall health benefits

Dark chocolate

 Dark chocolate for its antioxidants and flavonoids, which help circulation and blood flow in the retina