Leading Nutritionist’s Five Tips For Better Eye Health


Sarah Ann Macklin is a Registered Associate Nutritionist recognised by the Association for Nutrition. Macklin contributes to numerous titles, including Women’s Health U.K., Esquire, Harper’s Bazaar, Byrdie.co.uk, Mr Porter, and The Rake.

For the year ahead, we asked Sarah to give us five key pieces of nutritional advice for optimised eye health from the inside out.

If you’re embarking on a healthier new year, it’s important not to overlook your eye health. Cutler and Gross provide one of the most thorough eye health consultations in the industry in our UK stores, book yours here.

Words by Sarah Ann-Macklin

Good nutrition is important for overall health, and this includes the health of our eyes. Our eyes require specific nutrients to function properly, and a diet that is rich in these nutrients can help protect against age-related eye diseases such as macular degeneration and cataracts.

Overall, good nutrition is an important aspect of maintaining healthy eyes, and a diet that is rich in nutrients such as vitamins A, C, E, and zinc, as well as omega-3 fatty acids, can help protect against age-related eye diseases and maintain good vision.

Here are my top tips;

Leafy Greens

A study published in the Journal of the American Medical Association found that higher intake of lutein and zeaxanthin, nutrients found in leafy green vegetables, was associated with a lower risk of AMD and cataracts.

Oily Fish

Omega-3 fatty acids have anti-inflammatory properties and have been shown to reduce the risk of age-related eye diseases such as macular degeneration and dry eye syndrome. Good sources of omega-3 fatty acids include fatty fish, flaxseeds, and walnuts. A review of studies published in the journal Nutrients found that omega-3 fatty acids, which are found in fatty fish and other sources, may be beneficial for reducing the risk of AMD and dry eye syndrome.

Vitamin C

Vitamin C is an antioxidant that helps to protect the eyes from oxidative stress caused by harmful UV rays and pollution. Good sources of vitamin C include citrus fruits, strawberries, and bell peppers.


Zinc is important for the functioning of the retina and is necessary for proper vision. Good sources of zinc include oysters, beef, and beans.

Find more foods high in zinc, here.

Vitamin D

In the winter months we are recommended to supplement with vitamin D3. Vitamin D is important for good overall health as well as our eye health. Our main source of vitamin D is from the sun, therefore it is hard to gain our recommended needed solely from food.

A study published in the Journal of Nutrition found that vitamin D deficiency was associated with an increased risk of glaucoma, a leading cause of blindness.

In addition to these nutrients, it is important to maintain a healthy and balanced diet that includes a variety of fruits, vegetables, and whole grains. This will ensure that you are getting all of the essential nutrients that your body needs to function properly, including those that are important for eye health.

It is also important to protect your eyes from harmful UV rays by wearing sunglasses* or a hat when you are outside, and to give your eyes a rest by taking frequent breaks when using screens for extended periods of time.

*For more information on the important of protecting your eyes from UV, read our journal Winter Sun: Protect Your Eyes All Year Round.

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