While there is no single food or nutrient that is known to improve every aspect of eye health in isolation, there are several key foods that, when eaten on a consistent long term basis, can have a powerful effect in reducing the risk of many eye diseases. The key principles when it comes to eating optimally for eye health are:
- Eating a variety of bright coloured fruit and vegetables
- Limiting added sugars and high glycemic load foods
- Regular consumption of fish, eggs, nuts and seeds
- Olive oil as the main source of fat
Eating a nutrient-rich diet is crucial for maintaining healthy eyes. Some of the most beneficial foods to support healthy eyes are:
1. Dark Leafy Greens (Spinach, Kale, Swiss Chard, etc)
Leafy greens are rich in many important nutrients, such as vitamin C, bioavailable folate, magnesium, and the macular carotenoids (lutein and zeaxanthin). In fact, leafy greens contain the highest concentration of these two key antioxidants that help protect the retina from harmful light, reduce the risk of age-related macular degeneration (AMD), improve vision quality (contrast sensitivity, glare recovery), improve cognitive function, and improve screen tolerance.
2. Orange Vegetables (Sweet Potato, Squash, Carrots, Bell Pepper)
Orange coloured vegetables tend to be very rich in a variety of carotenoids, which play an important role in retinal protection and health. Not only do they contain lutein and zeaxanthin, but also the 3 vitamin A precursors: α-Carotene, β-carotene and β-cryptoxanthin. Since Vitamin A has a crucial role in regards to both vision quality and improving Dry Eye Disease, a focus on including orange coloured foods on a regular basis is a great idea for your long term vision.
3. Fish
Besides providing a great source of protein in your diet, certain types of fish can provide significant amounts of bioavailable omega 3 fatty acids. Omega 3 fatty acids (EPA and DHA) are primarily sourced from seafood and do not require further conversion by the body in order to be useful. A higher intake of dietary EPA and DHA has been shown to reduce the risk of Age Related Macular Degeneration (AMD) and Dry Eye Disease. Additionally, more intake of DHA is also associated with reduced development and severity of Diabetic Retinopathy. The best fish sources can be remembered with the acronym SMASH: sardines, mackerel, anchovies, salmon and herring.
4. Citrus Fruits (Ex: Lemons, Limes, Oranges, Grapefruits)
Citrus fruits are loaded with vitamin C, an antioxidant that helps protect the eyes from oxidative damage and supports the health of blood vessels in the eyes.
Vitamin C also plays a role in slowing the progression of Cataracts. Additionally, citrus fruits contain other bioavanoids (antioxidants) and fiber, which helps to mitigate spikes in blood sugar. Chronically uncontrolled blood sugar can increase the risk for microaneurysms and retinal hemorrhages since the retina contains such a high level of small blood vessels called capillaries.
5. Nuts and Seeds (Ex: Almonds, Walnuts, Flaxseeds, Chia seeds)
Studies show many favorable effects on the consumption of nuts and seeds, including improvements to blood sugar, cholesterol levels, oxidative stress and inflammation. Therefore, making a habit of including nuts and seeds in your diet can reduce the risk of diabetic eye disease and hypertensive retinopathy. Additionally, nuts contain vitamin E, which has been shown to help protect the eye’s cells from oxidative stress and may help reduce the risk of cataracts and AMD. On top of all of this, certain nuts and seeds like walnuts and faxseeds are great sources of ALA (non-seafood sourced) omega-3 fatty acids. Some ALA can be converted by the body to EPA and DHA, which support retinal health and Dry Eye Disease.
Consistent dietary habits can make a signifcant difference to your risk of developing eye disease. Stay tuned for part 2, which outlines 5 more powerhouse foods to focus on for eye health!
Dr. Daniel Walker, OD, FOWNS, FCOVD
Dr. Walker is accepting new patients and welcomes his returning patients. Click on the “Book Appointment Now” button below to schedule a Vision Wellness Assessment. We look forward to seeing you!
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