From Plate to Retina: Nourishing Your Eyes in Our Digital World

A Look at the Latest Research on Diet and Blue Light

As screens dominate our days—from work to winding down—concerns about the impact of blue light on eye health are growing. A new review in Nutrients (2025) from researchers at National Taiwan Normal University offers a compelling look at how diet might help protect our retinas from blue light damage.

Blue light, especially from Light Emitting Diode (LED) sources, has been linked to oxidative stress in the eyes, a key contributor to retinal disorders like age-related macular degeneration. The review highlights how certain dietary phytochemicals—such as anthocyanins, curcumin, quercetin, myricetin, and resveratrol—can counteract this stress by neutralising harmful reactive oxygen species (ROS) and enhancing the retina’s natural antioxidant defences.

Rather than relying solely on supplements, the authors call for a food-first approach. Berries, turmeric, grapes, and leafy greens are among the everyday foods rich in these protective compounds.

Blueberries, rich in phytochemicals to support eye health.

What might a photo-protective plate look like? Here are three simple, nutrient-rich meal ideas to support your eye health:

• Breakfast: Blueberry chia pudding with flax, walnuts, and a spoonful of Greek yogurt. Anthocyanins from blueberries and omega-3s from walnuts support retinal resilience.

• Lunch: Quinoa salad with baby spinach, red onion, parsley, turmeric-roasted chickpeas, and a lemon-olive oil dressing. This dish combines curcumin and quercetin with leafy greens high in lutein.

• Dinner: Grilled salmon with a side of sautéed kale and red cabbage, topped with crushed grapes and balsamic glaze. Resveratrol and polyphenols round out this antioxidant-rich combo.

This study highlights the need for further research on these nutrients in human populations to support the development of evidence-based nutritional strategies for long-term eye health. It also reinforces the idea that what you eat may play a key role in protecting your vision. Link to the study: Photoprotective Effects of Phytochemicals on Blue Light-Induced Retinal Damage

KATHLEEN KARIUS

FUNCTIONAL NUTRITION AND WELLBEING