We often think about fuelling our bodies to keep energy levels up, but how often do we consider feeding our eyes? While “hangry” might usually describe a low-blood-sugar-fuelled meltdown, your eyes can, in their own way, get a bit “hangry” too—tired, dry, unfocused, or just not performing at their best.
Vision isn’t something most of us think about until it gets noticeably worse, but just like any other part of your body, your eyes depend on a steady stream of nutrients to function well. Poor nutrition can lead to long-term issues, but even day-to-day choices—too much sugar, too little hydration, a lack of key vitamins—can affect how sharp and comfortable your vision feels.
Here’s a closer look at how to feed your eyes properly—and what to avoid if you want to keep them happy.
The Eye-Diet Connection
The eyes are highly active organs. They rely on a constant supply of oxygen and nutrients to maintain focus, process light, and adjust to different environments. The retina, in particular, is one of the most metabolically active tissues in the body. It’s no surprise, then, that nutrition has a direct impact on eye function and comfort.
People who spend long hours in front of screens—whether for work or scrolling—may find their eyes feeling tired or dry. This isn’t just about screen brightness or blue light; it’s also about the internal resources your body draws on to support visual effort.
Key Nutrients for Eye Health
1. Lutein and Zeaxanthin
These two carotenoids are found in the retina and help filter harmful blue light. They also act as antioxidants, protecting your eyes from oxidative stress. Leafy greens like kale and spinach are rich sources, but they’re also found in eggs and peas. Not a fan of greens? Try blending them into soups or smoothies—you don’t need loads, but consistency is key.
2. Vitamin A
This one’s famous for a reason. Vitamin A helps maintain the cornea (the outer surface of your eye) and is essential for good night vision. Carrots, sweet potatoes, and red peppers are excellent sources, as is butternut squash. If you’re experiencing dry eyes, upping your intake of vitamin A-rich foods may help, especially in winter.
3. Omega-3 Fatty Acids
Omega-3s are anti-inflammatory and have been shown to support tear production, which is vital for comfortable, well-lubricated eyes. Fatty fish like salmon, mackerel and sardines are top choices. If you’re plant-based, look to flaxseeds, chia seeds, and walnuts—though the body has to work harder to convert these into the usable form.
4. Vitamin C and E
Both are powerful antioxidants that help protect the eyes against age-related decline. Vitamin C is also involved in collagen production, which supports the structure of the eye. Think citrus fruits, strawberries, bell peppers, almonds, and sunflower seeds.
5. Zinc
Zinc helps transport vitamin A from the liver to the retina. It’s found in legumes, wholegrains, nuts and seeds—so a handful of pumpkin seeds or a bowl of lentil soup is a good place to start. Zinc also plays a role in reducing the risk of macular degeneration.
Hydration and Blood Sugar: Two Overlooked Factors
Dry, scratchy eyes aren’t always a product of allergies or air conditioning. Often, they’re a sign of mild dehydration. The tear film that keeps your eyes comfortable and protected is water-based, so it’s no surprise that not drinking enough fluids can make your eyes feel like sandpaper.
Blood sugar is another subtle but important factor. Spikes and crashes can lead to temporary blurry vision, which some people chalk up to tiredness or stress. If you’re skipping meals or living off high-carb snacks, your eyes might be the first to notice. Keeping your blood sugar stable with balanced meals—think protein, healthy fats, and slow-burning carbs—can help avoid that foggy, unfocused feeling.
Snacks That Support Your Vision
Rather than reaching for crisps or chocolate when that afternoon lull hits, try these eye-friendly alternatives:
- Carrot sticks with hummus – for vitamin A and zinc
- Boiled eggs – a handy source of lutein, zeaxanthin, and protein
- Almonds or sunflower seeds – packed with vitamin E
- Greek yoghurt with berries – vitamin C, protein, and a probiotic bonus
- Green smoothie – blend spinach, avocado, banana and a handful of flaxseeds
Can Glasses Help with Eye Strain?
While diet plays a crucial role, your eyes might also be under strain from an outdated prescription or unfiltered screen exposure. If you haven’t had your eyes checked in a while, it’s worth booking an appointment—especially if you’re noticing headaches, squinting, or more eye fatigue than usual.
Many modern glasses are designed not just for clearer vision but for comfort, too. Look for options with blue-light filters or anti-reflective coatings if you’re frequently on screens. Brands like Oakley now offer prescription styles that combine practicality with great design, so you’re not stuck choosing between performance and aesthetics.
Keep It Simple
Feeding your eyes doesn’t mean overhauling your diet overnight or taking a shelf full of supplements. It’s more about steady, daily habits: choosing whole foods, drinking enough water, and making sure you’re getting a mix of nutrients.
If your vision feels off, don’t wait for it to become a bigger problem. A small change—whether it’s adding some spinach to your lunch or upgrading your glasses—can make a big difference in how your eyes feel by the end of the day.
So yes, your eyes can get hangry. The good news? They’re surprisingly easy to feed—once you know what they’re hungry for.
Comments are closed.