Eating Eggs Support Good Sight & Healthy Eyes

Why eggs are great for eye health!

Eye related disorders are a common cause of blindness and visual impairment, which can cause considerable emotional distress and anxiety. Recent studies have found that egg can offer vital support in the fight against ocular diseases and degeneration.


Recent research has found that increased consumption of certain antioxidants can have positive effects on your eyes and overall eye health.

Carotenoids are an important antioxidant to guard against ocular issues. Carotenoid is a type of antioxidant that is also found in carrots, which is why carrots are so frequently praised as being good for eye health. The vibrant yellow colour of yolks is an indicator of the presence of carotenoids. Carotenoids are fat-soluble and are better absorbed when consumed with foodstuffs containing fat, such as eggs. Two types of carotenoids, lutein and zeaxanthin, are commonly found in eggs.

Eggs contain the antioxidant zeaxanthin, which is believed to protect the eyes against ultraviolet rays and sun damage. Zeaxanthin protects the eye from damage due to blue light, whether from sunlight, indoor lighting, computer lighting and more. Zeaxanthin is found in the yolks of eggs. Egg yolks also contain Lutein. Lutein guards against macular degeneration, a degenerative eye disorder that slowly leads to sufferers’ losing their eyesight. Both zeaxanthin and lutein reduce the risk of developing cataracts. Researchers have found that the human body ingests the zeaxanthin and lutein found in eggs more readily than many other forms, and it has been suggested that this is due to these antioxidants being found in a fat-based form alongside other micronutrients, in the form of eggs.

The impact of Omega-3 fats

Omega-3 fats are nutrients that you obtain through food that build and maintain a healthy body. Omega-3 is linked to various health benefits, and one particular omega-3, DHA, may offer benefits for preserving eye health. The amount of omega-3’s found in eggs varies based on the hens’ diets.

One type of omega-3 fatty acid, docosahexaenoic acid, or DHA, can play an important role in ocular health. DHA is considered to be one of the most complex forms of omega-3’s but can be difficult to consume a sufficient amount as it is found in very few food sources. DHA is a vital component of the retina in the eyes.  A deficiency in DHA has been linked to changes in the functioning of the retina and visual processing. Adequate intake of omega-3’s can protect your eyes from retinal damage caused by light, inflammation, ischemia, oxidation, and age-associated diseases.  

Some researchers also believe that the vitamin A and zinc found in eggs can also contribute to warding off age-related eyesight issues.

Additional ways to support eye health

Besides eating eggs, one can also follow other steps to maintain and support the health of your eyes.

  • Go for regular eye tests.
  • Eat a healthy diet.
  • Protect your eyes from sunlight and other sources of light.
  • Don’t smoke.
  • Exercise regularly.
  • Use protective eyewear- for sunlight and hazardous activities.
  • Reduce screen time.

For suggestions on how to incorporate more eggs into your diet, take a look at our recipe pages, where you will find delicious options for breakfast, dessert, dinners and everything in between!

Please note that this article does not constitute medical advice. Please consult a medical professional should you have any questions about your health and treatment of medical issues.


1st Gold Farm
Pietersburg North

015 225 8000