Healthy eating for healthy eyes

Healthy eating for healthy eyes

Hungry eyes… what to eat for healthier eyes.

Here at lenses in glasses we can provide state of the art lenses to correct and protect your vision, but did you know there are changes you can make in your diet to help maintain and sustain healthier eyes?

So get the cookbooks out and find recipes that include…fish, nuts, citrus, beef and eggs!

It’s a fishy business

Fish such as tuna, salmon, trout and mackerel are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, eating them offers higher levels of omega-3-rich fish oil. Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer. So in addition to choosing the SeeBlue Blue Light Premium UV coating from Nikon for your new lenses, eat fish and you will not only be protected against blue light from your digital devices meaning less eye strain, from your lenses, but what you eat will be helping too!

Go nuts…..Nuts, seeds and legumes

Nuts are also rich in omega-3 fatty acids. Nuts and seeds like chia, flax or hemp seeds, also contain a high level of vitamin E, which can protect the eye from age-related damage. So next time you go to the supermarket stock up on some seeds as well as some walnuts, cashew nuts, peanuts and lentils, and remember if you are driving there think about Zeiss DriveSafe Lenses designed to make driving safer in all conditions.

Citrus fruits..tangtastic for eyes!

Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamins, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration. Get those grapefruits and oranges on that shopping list too!

Fun fact

Orange-colored fruits and vegetables — like sweet potatoes, carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. So that story your mum told about carrots help you see in the dark is true!

Beef….moo’d have thought it!

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

Eggcelent eye health.

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.


So pop on your specs (with lenses in from we hope!) and check out these delicious recipes proven to improve and maintain good eye health.


Sweet potato, bell pepper & chorizo frittata

Red bell peppers are a good source of Vitamin C which will lower your chances of getting cataracts. Just like carrots and other orange coloured foods, sweet potato contains vitamin A which helps your eyes to function better at night. This frittata is endlessly adaptable, you can experiment with different vegetables, meats and cheeses to create your own unique twist.

Serves 4


200g sweet potato
6 eggs
200g chorizo
2 red bell peppers
2 garlic cloves
A pinch of salt and pepper
1 large onion


Preheat your oven to 200C/400F/Gas 6.

Fry the chorizo lightly (you won’t need any oil, the chorizo will release its natural oils) for a few minutes, then add the onion, garlic and red bell peppers for a few more minutes until it just starts to soften.

Crack the eggs into a jug or a bowl, add a pinch of salt and pepper and whisk together. Turn the heat down to low/medium and pour in the egg. Cook the base of the frittata for about 5 minutes. Then transfer to the oven and cook for a further 15 minutes or until golden brown on top.

This can be served hot or cold and goes well with a leafy salad.

Looking after our eyes, and our overall health through diet is a brilliant way to practice self-care. This is important all of the time, but especially now in such uncertain times. As well as cooking, baking can be another way to relax and pass the time while you’re at home. The bonus of this is that you get some delicious healthy home cooked meals for the week and you’ve saved money by making them, rather than buying them from the supermarket ready-made.



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