All medical practitioners – your optometrist included – will tell you that the essentials to optimum health are diet and exercise.

A well-balanced diet can help prevent eye conditions that include:

• cataracts
• age-related macular degeneration
• glaucoma
• dry eye
• poor night vision

A diet, high in antioxidants, will help prevent the development of these serious eye conditions and ensure optimum eye performance. Your eyes need the following antioxidants to stay healthy:

• lutein
• zeaxanthin
• vitamins A, C, E
• beta-carotene
• omega-3 fatty acids
• zinc

A few of the best foods for healthy eyes are:

• fish – particularly salmon, with omega-3 contributing to visual development and the health of the retina
• eggs – the yolks contain vitamin A, lutein, zeaxanthin, and zinc, that safeguard the cornea, the retina and suppress age-related conditions
• almonds contain vitamin E, as do sunflower seeds, hazelnuts, and peanuts, and guards against unstable molecules that target healthy tissue, and suppresses age-related conditions
• dairy – grass-fed provides the most benefit – milk and yoghurt contain vitamin A, as well as zinc that helps take the vitamin A to the eyes from the liver
• carrots have vitamin A as well as beta carotene that protect the surface of the eye and can help prevent eye infections
• kale – a superfood that contains many important vitamins, nutrients, and minerals, as well as the antioxidants lutein and zeaxanthin that help prevent age-related eye conditions – spinach and red pepper are also recommended
• oranges and other citrus fruit contain vitamin C that contribute to healthy blood vessels in your eyes

As well as the foods specified, focus on eating a ‘rainbow’ a day. Plan for a variety of proteins, vegetables including leafy greens, fruit, nuts and seeds with an assortment of colours – red, yellow, green, purple, orange, white… And keep your intake of water in the forefront of your mind.

In addition to a healthy diet remember to:

• pay regular visit to your optometrist
• wear sunglasses outdoors
• avoid smoking
• maintain a healthy weight
• manage blood sugar levels
• exercise
• get a good night’s sleep