Eat Your Way to Better Vision 👀

By Dr Khor Wei Boon, Ophthalmologist

Can food really help keep your eyes healthy?
According to Dr Khor Wei Boon, there’s no single superfood for perfect eyesight. However, a balanced diet rich in specific nutrients can protect your eyes and even slow down age-related vision problems.

1️⃣ Dark Green Leafy Vegetables

Leafy greens such as kale and broccoli are packed with lutein and zeaxanthin. These nutrients act as natural filters against harmful blue light and UV rays.
They help protect the retina and reduce the risk of age-related macular degeneration (AMD), one of the leading causes of vision loss.

2️⃣ Brightly Coloured Fruits and Vegetables

Carrots, sweet potatoes, papayas, and mangoes are rich in beta-carotene, which your body converts into vitamin A — essential for good night vision.
The brighter the colour, the higher the beta-carotene content.

3️⃣ Eggs

Egg yolks contain lutein, zeaxanthin, and vitamin A.
Eating eggs two to three times a week helps boost these nutrients naturally, supporting long-term eye health and reducing the risk of cataracts.

4️⃣ Nuts, Beans, and Lentils

These foods are full of zinc and omega-3 fatty acids, both vital for healthy retinal function.
Zinc also helps protect against diabetic retinopathy, while plant proteins keep your body strong.
Good sources include tofu, soybeans, chickpeas, walnuts, and prawns.

5️⃣ Fish

Oily fish such as salmon, sardines, tuna, and mackerel are rich in omega-3 fatty acids, which lower inflammation and reduce the risk of dry eyes, cataracts, and AMD.
If you don’t eat fish, chia seeds and flaxseeds offer plant-based alternatives.

What About Supplements?

While supplements can help, food should always come first.
Dr Khor recommends AREDS-2 vitamins for patients with AMD and omega-3 supplements for those with dry eyes.
Look for vegan-friendly options made from sea buckthorn or flaxseed oil if you don’t consume fish.

Eat for Better Vision

A healthy diet does more than improve your eyesight — it supports your overall well-being.
Choose colourful, nutrient-rich foods, and your eyes will thank you.

About Dr Khor Wei Boon

Dr Khor Wei Boon is a consultant ophthalmologist who specialises in retinal diseases and cataract surgery. He believes in helping patients protect their vision through preventive care, lifestyle balance, and nutritional awareness.

Author

  • PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

    Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

    Celebrate your best years with Prime today!

    View all posts

You Might Also Like:

Dr John Wang interview on diabetes awareness and diabetic foot careDiabetes & Your Feet: Stop Complications Before They Start by Dr. John Wang A banner from Prime Magazine featuring the article Glaucoma – The Silent Thief of Sight by Dr. Annabel Chew. The design includes the title, a call-to-action button that says “Read Now,” and an image of an eye examination.Glaucoma – The Silent Thief of Sight by Dr Annabel Chew A woman undergoing an eye examination with specialized equipment, promoting the Prime Magazine article “From Diabetes to Dementia: The Eye as a Window to Your Health” by Dr. Khor Wei Boon.From Diabetes to Dementia: Eye Health Insights by Dr Khor Wei Boon Dr. Khor Wei Boon giving a thumbs up with text overlay “LASIK? Start Here First! Expert Advice from Dr. Khor Wei Boon – Prime.sg.”Heard of LASIK but have questions? by Dr Khor Wei Boon Man undergoing eye examination to detect diabetes-related vision problems5 Ways Diabetes Harms Your Eyes & 3 Ways to Protect Them by Dr Khor Wei Boon