Nutrition for Your Eyes
A healthy lifestyle and proper nutrition are pivotal components to maintaining good health. This is no different for maintaining healthy eyes and good eyesight. Unfortunately, there are no magical foods or supplements that can prevent all eye diseases, but there are certainly key foods and nutrients to focus on. Those discussed below can help prevent eye diseases such as age-related macular degeneration, premature cataracts, and dry eye syndrome.
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These are carotenoids found in dark-green leafy vegetables that have been shown to protect your eyes against harmful short-wavelength light. Certain parts of your eye, including your macula and lens, are more sensitive to this type of damage. The macula is the area of the retina responsible for your central vision and the area that is primarily damaged by age-related macular degeneration. The macula naturally contains these micronutrients, and some studies show supplementation and/or eating certain foods can help boost this natural pigment. Lutein supplementation may also help prevent premature cataracts.
Foods to look for that are high in lutein and zeoxanthin include kale, spinach, broccoli, orange peppers, and eggs.
Supplements: The literature on the benefits of lutein and zeoxanthin supplementation shows mixed results, but it has been agreed upon that it is not harmful. If your Optometrist has identified that you are at risk of macular degeneration, they may recommend a supplement.
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Omega-3 fatty acids are not produced by our bodies and are therefore an essential part of our diet. They are an important component in brain health, heart health, and also have been shown to increase the function of the oil glands (meibomian glands) in our eyelids. Meibomian gland dysfunction is a very common condition that can cause dry eye syndrome. This is why an Omega- 3 supplement is often a recommendation for dry eye treatment.
Certain foods also contain high levels of Omega-3 including cold-water fish such as salmon, rainbow trout, or tuna, flaxseed, nuts, and dark-green leafy vegetables.
Supplements: It is recommended to look for a high-quality supplement that is sourced sustainably. Both cold-water fish and flaxseed can be the main source of Omega-3 in the supplement. The idea ratio of EPA:DHA that is proven to aid in dry eye syndrome is 3:1. If you are considering supplementation talk to your Optometrist for specific recommendations.
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Some scientific evidence suggests that Vitamin C can reduce the risk of premature cataract development. Also, when taken in combination with other vitamins, may slow down the progression of age-related macular degeneration and associated vision loss.
Many fruits and vegetables are high in Vitamin C. Specific suggestions include: grapefruit, oranges, strawberries, green peppers, green-leafy vegetables, and tomatoes.
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Vitamin E is a powerful antioxidant that protects healthy cells of the body, including the eye, from free radical damage.
Foods that are high in Vitamin E include nuts and sweet potatoes.
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Zinc is a mineral that helps Vitamin A produce melanin in the eye. Melanin is a protective pigment found in the eye that helps with night vision and protects the eye from harmful UV light. When in combination with other ingredients, zinc supplementation has been shown to slow the progression of age-related macular degeneration.
Foods high in zinc include red meat, shellfish, nuts and seeds.
Frequently Asked Questions:
Should I take vitamins for my vision?
Eating healthy foods and fresh produce are the best source of nutrients for both your eyes and your body. Overall, what is good for your general health is good for your eyes. If you find reaching the recommended daily amount of vitamins and nutrients to be difficult, it may be beneficial to find a high-quality supplement to reach these goals. Another reason to take a supplement would be if your Optometrist has identified you are at risk of developing age-related macular degeneration, or you are already diagnosed.
What is the best supplement for my eyes?
High-quality supplements have quality control and safe ingredient resources. Talk to your dietician for specific recommendations on brands. Ocular vitamins, such as the AREDS 2 formula, will be recommended by your Optometrist when indicated. This is a high-dose multivitamin containing lutein, zeoxanthin, vitamin C, vitamin E, copper, and zinc. This specific combination has only been shown to be effective in certain individuals, such as those with intermediate age-related macular degeneration. Ask your Optometrist if this is right for you.