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We all know that a healthy diet is important for our bodies to function well, but there are specific foods we can eat to protect our eye health, too.

The following menu has been put together to demonstrate the types of meals which can be created using foods which contain these specific vitamins and minerals (detailed in bold), of course – there are many other ways to use the ingredients!

Starter: Mini quiche muffins


  • Egg, contains Lutein and Vitamin A which can help reduce the symptoms of dry-eye and night blindness.
  • Red pepper and tomatoes contain Vitamins A and C and carotenoids – the compounds which give fruit and vegetables their bright yellow, red and orange pigment – which can help lower the risk of many eye diseases
  • Mushrooms, onions, asparagus, salad leaves.

Main course: Wild Salmon curry


  • Salmon rich in Omega 3 fatty acids which can help protect against dry eye, macular degeneration and cataracts.
  • Spinach, Broccoli and  Peas contain lutein and zeaxantin, which also protect against macular degeneration and cataracts
  • Lentils contain bioflavinoids and zinc which protect the retina, lowering the risk of macular degeneration and cataracts
  • Brown Rice contains vitamin E, zinc and niacin which promote eye health

Dessert: Spiced Fruit salad with Chaat Masala


  • Oranges, Grapefruit, Strawberries, Raspberries and Blueberries are rich in vitamins A and C, and also Carotenoids, the effects of which we have already covered.

The best way to protect your eye health is to have a regular eye examination, book yours here.