Leading a healthy lifestyle has a bunch of health benefits, one of which is a significant reduction in the risk of eye health problems, which means having better eyesight. Time and time again doctors have insisted that in addition to boosting our immunity, managing our weight, and giving us that much-needed energy, a balanced healthy diet can play a significant role in maintaining our vision.

Dr. Luisa Sastre, Specialist Ophthalmologist in Medical Retina

That said Dr. Luisa Sastre, a Specialist Ophthalmologist in Medical Retina at Moorfields Eye Hospital, stepped into The Beautiful Lifestyle Online to share with us how daily food choices can have a huge impact on the eyes. She explains that nutrition rich in zinc, antioxidants, and other nutrients, which are present in many foods such as fruits, meats, and nuts, is very important if you want to have better eyesight.

Foods that Prevent Eye Diseases

“A healthy diet can play a significant role in preventing the development of diseases like macular degeneration and diabetic retinopathy,” says Dr. Sastre, adding that there is evidence that certain nutrients called antioxidants to protect our body from damaging substances found in many common and popular foods. They play a vital role in the health of the retina.

“A diet rich in foods such as eggs, fish, fruits (particularly citrus fruits), nuts, leafy greens, and of course carrots, actively promotes healthy vision. Meat, such as beef, lamb, and turkey, is beneficial to our eyesight thanks to the amount of zinc it contains, which help delay age-related sight loss.”

Dr. Sastre also recommends oysters, which contain essential zinc and copper, while dark chocolate is packed with antioxidants and essential nutrients. “It’s easy to make the right dietary choices when it comes to looking after our eye health. There are so many foods that have been proven to be beneficial that almost every kind of diet, personal taste, and food choice is catered for.”

“These foods can easily be incorporated into a person’s daily eating habits and are going to have a big impact on your overall health and better eyesight.”

Best Foods for Better Eye Health

For optimum health benefits, Dr. Sastre recommends eating five portions of fruits and very lightly cooked vegetables per day, as well as two servings of cold-water fish, such as salmon, sardines, and herring each week. Other foods that promote healthy eyesight include nuts and seeds, leafy greens, meat, eggs, and dark chocolate.

A general rule of thumb is to add as much color as possible to your plate. “Make your plate as colorful as possible,” she says, noting “think of each meal as if you’re making a rainbow with lots of different types of fresh, natural, and brightly colored foods served together. If you eat a healthy diet including at least five portions of fruit and vegetables a day, you should not need a supplement.”

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Foods to Avoid if You Want Better Eyesight

While eating correctly can play a significant role in maintaining the health of your eyes, it is equally important to avoid foods that can be harmful to your vision if consumed in large amounts over a period. These include sugary and salty items as well as foods high in saturated and trans-fat. Diabetic retinopathy is the most common cause of vision loss among people with diabetes and the leading cause of vision impairment and blindness. If you are a diabetic, you should avoid sugar.

“The same applies to salt. If you are hypertensive, you should try to limit the amount of salt that you eat to no more than 2,300 milligrams (about one teaspoon of salt) a day. That includes all the salt you eat, whether it was added in cooking or at the table, or already present in food products.”

If you suffer from high cholesterol, the doctor advises you to avoid saturated fat (found in some meats, dairy products, baked goods, and deep-fried and processed foods) as well as trans fats (mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and French fries.

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“Instead of these bad fats, try healthier fats such as lean meats, nuts, and unsaturated oils like olive, and sunflower oils. The old saying ‘you are what you eat’ is profoundly true to this day. What we eat has a massive impact on our health and our entire immune system, and that includes our eyes.”

So, which foods are you guilty of skipping or eating, which definitely don’t help in your search for better eyesight?