01/06/2026
Bright Food, Bright Vision
Simple, science-based ideas to take on your next shop. Save this for later.
Lutein and zeaxanthin
Spinach, kale, peas, sweetcorn. Pair with a little olive oil to aid absorption.
Omega 3s
Salmon, sardines, mackerel, once to twice a week. Algae-based DHA works if you avoid fish. For dry eye, research is mixed so treat omega3s as supportive rather than a cure.
Vitamin A building blocks
Carrots, sweet potato, butternut squash, eggs. Helpful for the ocular surface and night vision.
Vitamins C and E
Citrus, berries, peppers, broccoli. Gentle antioxidant support for lens and retinal cells.
Zinc and selenium
Seafood, eggs, beans, pumpkin seeds, whole grains.
Rotate sources across the week.
Thinking about supplements
AREDS2 can help some people with intermediate macular degeneration. It’s not for general prevention. If you smoke or used to smoke, avoid beta carotene and speak to us about lutein and zeaxanthin formulas.
For tailored advice, book a consultation with our consultant ophthalmologists at Lancashire Eye Clinic, Lytham St Annes. call 01253 730302 or email [email protected]
