Your eyesight is your window on the world. Protecting your vision as you age is possible… and it starts on your plate.
Why does food matter for your eyes?
Your eyes work non-stop. That work produces natural waste, known as free radicals, which can damage the retina. The solution? Antioxidants, found in colourful foods. They protect your eyes and slow down the effects of time.
The habit to adopt: a suitable diet can reduce the risk of age-related vision loss by 25%.
The nutrients your eyes love
Vitamin A and beta-carotene → for better night vision and to protect the surface of the eye.Found in: carrots, pumpkin, sweet potato.
Lutein and zeaxanthin → natural filters against harsh light.Found in: spinach, broccoli, kale, eggs.
Omega-3 → against dry eyes and for supple cells.Found in: salmon, mackerel, sardines, walnuts.
Vitamins C and E → slow down cataracts and protect the retina.Found in: citrus fruits, red berries, walnut oil, almonds.
Zinc and selenium → help carry nutrients to the eye.Found in: eggs, fish, seafood.
Foods to limit
White sugar: it weakens the small blood vessels of the retina.
Bad fats (processed foods, fried food): they clog up blood circulation and tire the eyes.
Preventing eye disease through your diet
AMD (age-related macular degeneration): slowed down by green and colourful vegetables, rich in antioxidants.
Cataracts: vitamin C helps keep the lens of the eye clear.
Glaucoma: good blood circulation, supported by a healthy diet, limits pressure inside the eye.
Dry eyes: soothed by omega-3.
3 simple everyday tips
Vary the colours on your plate (green, orange, red).
Eat oily fish twice a week (sardines, mackerel, salmon).
Choose rapeseed or walnut oil for dressings.
If you live in a residence or receive support at home, don’t hesitate to ask for menus adapted to eye health.
In summary
Eating well means preserving your sight and your independence. Combine these good habits with regular visits to the ophthalmologist. Your eyesight deserves that attention… and your plate can make all the difference.