Best Foods and Habits for Eye Health and Screen Strain
Diet and lifestyle tips for clients
Consume foods rich in the below nutrients daily.
| Nutrient | Why | Best Food Sources |
|---|---|---|
| Lutein and Zeaxanthin | Found in the macula; filters blue light and protects retina from oxidative damage. | Kale, spinach, collard greens and corn. |
| Vitamin A (Retinol and Beta-carotene) | Prevents night blindness and supports corneal health. | Carrots, sweet potatoes and spinach. |
| Vitamin C | Antioxidant that supports blood vessels in the eyes. | Oranges, strawberries, bell peppers and broccoli. |
| Vitamin E | Protects retinal cells from oxidative damage. | Almonds, sunflower seeds and avocado. |
| Zinc | Helps transport vitamin A from the liver to the retina | Pumpkin seeds, chickpeas, cashews, lentils and tofu. |
| Omega 3 (DHA and EPA) | Omega 3 supports retinal health and tear production and helps with dry eyes. | Walnuts, chia seeds, flax seeds and algae oil. |
| Anthocyanins | Improves blood flow to the retina. | Blueberries, blackcurrants and purple grapes. |
Eat the rainbow
Include colourful fruits and vegetables daily.
Add leafy greens
Aim for at least 1–2 cups daily.
Hydrate well
Aim for 1.5–2 litres/day to support tear production.
Reduce the consumption of refined carbohydrates and added sugars
These increase inflammation in the body and may contribute towards poor eye health.
The 20-20-20 rule
Every 20 minutes, look at something 20 feet away for 20 seconds.
Lighting
Ensure adequate ambient lighting and screen contrast adjustments.
Blue light-filtering lenses
(evidence mixed but commonly used)
Artificial tears
Artificial tears help reduce dry eyes (preferably preservative-free).
Increase outdoor time
Regular breaks should be taken from screens.
Good sleep
Good sleep helps restore eye tissues and tear film. Aim for 7–9 hours per night.
Wear sunglasses
UV rays can damage the retina and contribute to cataracts.
Don’t smoke
Smoking increases the risk of macular degeneration, cataracts, and optic nerve damage.
Manage health conditions
High blood pressure, diabetes, and high cholesterol can all damage blood vessels in the eyes. Stay on top of medical care and regular eye exams.
Exercise regularly
Moderate activity (walking, cycling or swimming) improves circulation to the eyes and may reduce the risk of glaucoma.
Eye checkups
Even if your vision seems fine, regular eye exams (every 1–2 years) can catch silent issues like glaucoma, early cataracts, or retinal problems.