Nutritionist says eye-health foods go beyond carrots

A public health nutritionist says eye health benefits come from a broader range of foods than carrots, after a new report highlighted gaps in the nation’s understanding of eye nutrition. The study, Feast Your Eyes On This: The Nation’s Nutritional Knowledge Of Eye Health Revealed, was produced by Public Health Nutritionist Dr Emma Derbyshire in collaboration with MacuShield. The report found that 74 per cent of Britons aren’t eating an eye-friendly diet, and about half still believe carrots are the only eye-friendly food. Only 19 per cent had heard of lutein, a micronutrient important for eye health.

Similarly, just over half of respondents had ever heard of Omega 3-DHA, the essential fatty acid found in oily fish which is important for strong vision. Worryingly, 35 per cent already report eye health problems, and two-thirds say their eyesight is deteriorating with age. Dr Derbyshire said that everyone can benefit from a diet rich in eye-boosting foods, and in particular, people with a family history of poor eye health, or if you are exposed to a lot of sunlight, since UV rays can damage the eyes. She also noted that long periods in front of screens can dry, tire and fatigue the eyes, and she recommends applying the 20/20/20 rule: every 20 minutes, look away for 20 seconds and look about 20 metres away to stretch and give the eyes a break.

From vitamin C-rich fruits and vitamin E‑packed nuts to wholegrain foods and vitamin B2 in meat and eggs, to oily fish filled with omega-3 DHA, copper and zinc, Derbyshire outlined a broad menu for eye health that people can start on today. She emphasized that regular physical activity can benefit the eyes by improving blood flow, delivering more oxygen and nutrients to ocular tissues. “Being active can help to reinforce eye health,” she said. “Some people don’t relate exercise to eye health, but it can help your eyes.”

Oily fish

Two portions of fish a week are recommended, with at least one serving of oily fish. Oily fish are rich in omega-3 fatty acids that support eye health, including DHA, which is particularly important for normal vision. The retina’s cell membranes contain high levels of DHA, which aids lubrication and keeps the eyes moist. A sign of low DHA can be dry eyes or dry skin. Oily fish includes sardines, mackerel, herring, salmon and trout. Canned tuna doesn’t count as oily fish, but a tuna steak does; tuna is considered oily when fresh, but tinned varieties may not retain the same oil content.

Fruits and vegetables

A diet rich in fruit and vegetables benefits eye health, and the five portions a day rule still applies. Carrots can play a role, as they provide vitamin C and vitamin E, which support eye health. A varied palette of colorful produce helps ensure intake of lutein and other carotenoids that protect against optical stress and age-related changes.

Zinc and copper

Trace elements matter for maintaining normal vision and protecting against oxidative stress from sunlight and daily exposure. Zinc is abundant in red meat, oysters, seafood and, for those on plant-based diets, nuts, dried beans, soy foods, fortified cereals and whole grains. Copper appears in foods such as lima beans, pistachios, pumpkin seeds, lentils, shiitake mushrooms, and even dark chocolate.

Vitamin B2 / Riboflavin

Riboflavin supports the clarity of the lens and normal vision. It appears in liver and kidneys, fortified cereals, meat, milk, some green vegetables, eggs, cheese and yeast extracts. The piece even notes a lighthearted nod to Marmite on toast as a riboflavin source.

Lutein

Lutein is naturally found in egg yolks and is present in lower doses in carrots, kale and spinach. It protects the retina against oxidative stress and fatigue and helps guard against age-related macular degeneration and digital eye strain from blue light. Lutein concentrates in the macula, the central part of the retina that is essential for reading and driving. Although only about half of those surveyed reported familiarity with lutein, the report notes that a five-fruit-and-vegetable-per-day pattern is likely to yield ample lutein. Egg yolks are highlighted as a good source.

Water

Hydration matters for eye comfort as well. Derbyshire recommends two litres of water daily for women and about two-and-a-half litres for men, a simple step to reduce dry-eye symptoms.

What a balanced diet looks like

Guidance aligned with the NHS Eatwell Guide suggests meals should be built around potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain; aim for at least five portions of a variety of fruit and vegetables daily; include dairy or alternatives and choose lower-fat options; include beans, pulses, fish, eggs, meat and other proteins, with two portions of fish per week and one oily; use unsaturated oils in small amounts; and limit salt and saturated fat. It also recommends aiming for about 30 grams of fibre daily and drinking six to eight cups of water per day. The emphasis is on a sustainable, varied diet rather than any single “magic” food.

The study also recounts the wartime carrot myth that helped promote vegetable gardening and rosette-level public health messaging; researchers say the reality is that a wide range of nutrient-dense foods support eye health beyond any single vegetable. The report’s authors say the findings highlight a need for increased public awareness of nutrients like lutein and DHA, and for residents to incorporate a broader variety of eye-supportive foods into daily meals.

Overall, health experts say a practical path to better eye health is a combination of regular physical activity, a diet rich in colorful fruits and vegetables, lean proteins, nuts and fish, adequate hydration and mindful screen use. The NHS Eatwell Guide and related public-health guidance offer a blueprint for meals that support eye health as part of general well-being.