It’s a fact of life for many of us: as we get older, our glasses become our new best friend. And, while a healthy diet can do little to change this, it can protect against more serious eye conditions that can result from health problems such as diabetes and strokes – which are closely tied to what we eat.

A balanced diet containing all the food groups – carbohydrates, fruit and vegetables, dairy, meat and fish – should give you all the nutrients you need to stay healthy. In our other blog posts, we’ve looked at how different foods benefit our brain, bones and heart – but how can they help our eyes?

Just like the rest of the organs in the body, our eyes depend on a steady supply of the right nutrients to function properly. By choosing meals – whether home cooked, or home delivered from Oakhouse – that include the following ingredients, you can help keep your eyes strong in later life.

Carrots, sweet potatoes, spinach and butternut squash

Carrots famously let you see in the dark – and it’s true that they, along with other vegetables rich in beta-carotene, improve vision in low light. Along with vitamins C and E and zinc, beta-carotene can help prevent the development of age-related macular degeneration (AMD). You can read more about AMD and diet here.

Take a look at our Chicken & Butternut Squash Pie and Sweet Potato & Coconut Soup. Or why not try dipping carrot sticks in hummus for a healthy snack.

Spinach, broccoli, collard greens, cabbage

Dark green, leafy vegetables contain the micronutrients lutein and zeaxanthin. These are naturally found in the eye as pigments, which help protect against UV light damage. By boosting your levels of these pigments, you can reduce your risk of developing cataracts and AMD.

Why not try our Smoked Haddock Florentine which is packed with delicious spinach or Salmon and Broccoli Bake.

Salmon, mackerel, herring

These oily fish are packed with Omega-3 fatty acids, which help keep your tear ducts in good working order, preventing you from developing uncomfortable dry eyes.

Start the day with a breakfast classic: smoked kippers. Or try one of our tasty salmon dishes – just right for warm summer evenings.

Oranges, red and orange sweet peppers, strawberries, raspberries

Fruit is full of vitamin C, which your cells need to repair themselves. A healthy diet, rich in fruit and vegetables, may lower the risk of developing age-related eye conditions such as cataracts.

Treat yourself to a refreshing Fruit Salad after dinner, or enjoy a handful of raspberries with your ice cream or slice of cheesecake.

Eggs, butter, cheese

Eggs and dairy products such as butter and cheese contain vitamin A, which helps keep our retinas healthy. Not getting enough vitamin A can lead to night blindness, which means your eyes find it difficult to adjust to dim light.

A soft-boiled egg with buttered soldiers provides a simple, delicious start to the day. For lunch or dinner, you could try one of our tasty quiches, such as Tuna or Pepper, Gruyere & Onion.

Making changes to your diet for the better needn’t be difficult. And, with our wide range of home delivered ready meals, cooking is simple too.  In fact, the only hard part is deciding what to order. Get started straightaway, or give us a call on 0845 643 2009. We’ll be happy to answer any questions you might have about our service.