Making the most of your vision

Our eyes are our primary way of taking in the world around us.


They are a crucial factor to living an active, happy and enriched life.
We can take our eyesight for granted – but we shouldn’t – 90% of vision loss can be prevented or treated if detected early.

Be aware of your eye health

Look for warning signs and changes, such as blurred or distorted vision, eye strain and headaches.

Talk to your family about their eye health history, and whether anyone in the family has been diagnosed with an eye disease or condition – many of them are hereditary.

If you have children, look for signs of poor concentration or any form of sensitivity or discomfort, and check if they are squinting.

You may think your vision is fine, but visiting an optometrist for a comprehensive eye check is the only way to really be sure.

They may be able to improve your vision – and quality of life – and could detect serious vision changes earlier, preventing vision loss.

What foods are good for your eyes?

Along with regular eye checks, a nutritious, balanced diet rich in vitamins and antioxidants may assist in maintaining the health of our eyes.

Avoid highly processed foods that are high in fat and sugar. A diet that includes antioxidants, lutein, vitamin A and omega-3 (found in fresh fruit and vegetables, as well as eggs and oily fish) will benefit not only the health of your eyes but your overall well-being.

Foods for healthy sight

Antioxidants assist in the prevention of eye disease, and also promote general health and well-being.  Antioxidants are found in fresh fruits and vegetables, Choosing vegetables with brighter colours and eating them raw is the best way to obtain their nutrients. Berries, such as raspberries and blueberries are rich in antioxidants.

Dark, leafy green vegetables such as spinach, broccoli and kale contain an antioxidant called lutein that is essential to vision. Lutein reduces the harmful effects of free radicals by protecting the retina.

Loaded with beta-carotenes, carrots, along with sweet potato, squash and rockmelon, can all benefit vision. Your liver transforms beta-carotenes into
vitamin A, which is responsible for good night vision.

Found in eggs and oily fish like salmon, omega-3 fatty acids are vital for optimal eye development. Omega-3 provides nutrients that allow your eyes to function at their best and can lessen the effects of dry eye.

Meal ideas

Here are some meal ideas, jam-packed with nutrients your eyes will love:

Soups – pumpkin, minestrone, carrot

Stews & casseroles – load them up with veggies

Stir fries – Mix in lots of different veggies

Roast vegetables – carrots, sweet potato and squash

Kale and spinach salads – add in broccoli and grated carrot

Eggs – add some greens for an extra boost

Oily fish – try a salmon bake

Are you due for an eye check?

Eating healthy is only one part of looking after your eyes. Having an eye check every 2 years is essential for maintaining healthy sight. Regular checks allow your optometrist to monitor any changes that may occur in your vision.