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It is well known that we are what we eat. Our bodies can only be as good as what we are giving them as fuel. To sustain good eyesight we need to be eating the right foods. Below we give meal inspirations for every meal of the day that is all packed with nutrients from foods that support eye health.


Eating a healthy nutritious breakfast can jump-start the body’s metabolism, as well as helping against insulin resistance that in the end can lead to high blood sugar levels which can cause diabetic retinopathy, cataract, and glaucoma.

Therefore, the best foods to be eating for breakfast include seeds, citrus fruits, oranges, pineapple, mango, and red berries as these are high in omega 3 fatty acids and vitamin c which helps care for the cornea and dry eyes!

Omega 3 Fatty acid is called DHA which is actually a structural component of your eyes retinas hence why eating foods that contain omega 3 is perfect to nourish the eyes.

If you don’t have time to sit down and have a proper breakfast, remember that having a smoothie is great way to make sure you still get the nutrients!

Consider trying – acai bowls, fruit platters or smoothies!


Following on from breakfast, some great ingredients to have in your lunches include leafy greens and vegetables such as carrots and broccoli. Meals that often incorporate ingredients perfect for getting your lunchtime nutrients include – a salad with protein sources.


Fish is a great dinner for eye health, due to the Omega 3 properties.

Salmon, squid, and snapper are examples of seafood that can be included in dishes such as, salads, pasta, wraps, and when combined with leafy greens such as spinach or carrots and red peppers, will be a treat for your eyes and stomach!

If you do have eye concerns and are wanting to seek professional advice – simply call 0800 25 53 93 or visit

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