You know that eating a nutritious diet can help lower your risk of heart disease and diabetes, but did you know it can also support your vision?
In fact, certain vitamins and minerals can keep your eyes healthy and may help reduce the risk of age-related changes associated with cataracts and other types of eye disease.
Mary Demirjian, OD, and our expert team at Wide Eye Optometry often educate people on the importance of good nutrition. Let’s take a closer look at the link between diet and eye health, including helpful nutrients and foods that can help you get the most benefit.
Fruits, vegetables, lean proteins, and heart-healthy fats contain vitamins and minerals that the retina and other eye tissues need to function properly. A balanced diet can:
These benefits are best achieved by consistently including a variety of nutrient-rich foods in your diet.
Now that you know how important good nutrition is for your eyes, let’s take a closer look at some of the nutrients you’ll want to include in your snacks and meals. We recommend:
Vitamin A is one of the most important nutrients for good vision, because it’s a key component of rhodopsin, a light-sensitive protein found in the retina that helps you see in low light. This essential nutrient also supports corneal health and normal eye function.
Orange-colored foods, such as carrots, sweet potatoes, and pumpkin, are an excellent source of vitamin A, as are eggs and leafy green vegetables.
Another nutrient that supports eye health is vitamin C. It’s a powerful antioxidant that helps protect cells in the eyes from free radicals. This antioxidant activity may support healthy eye function and may also lower the risk of cataracts over time.
Foods that contain vitamin C include citrus fruit, berries, and vegetables like broccoli, bell peppers, and spinach.
Omega-3 fatty acids are a type of fat that the body can’t produce on its own. They’re particularly beneficial for the eyes because they support retinal health and help reduce inflammation that can contribute to dry eyes.
Fatty fish, such as salmon, mackerel, and sardines, are a great source of these fatty acids, but they can also be found in plant-based sources like chia seeds, flax seeds, and walnuts.
Lutein and zeaxanthin are naturally occurring carotenoids, which are a type of pigment synthesized by plants. When eaten, they help support the macula and retina, two light-sensitive tissues at the back of the eyes that play an essential role in vision.
Lutein and zeaxanthin can be found in certain fruits and vegetables, like kale and corn. In some cases, we recommend taking supplements to help support adequate intake.
Eating a balanced, nutritious diet can support your vision and overall eye health. But to know which nutrients can best support you, it’s important to undergo an eye exam, first.
Call or click online to schedule a visit at your nearest Wide Eye Optometry office in Encino, Santa Clarita, or Palmdale, California, today. We can make personalized recommendations and even refer you to a nutrition specialist or registered dietitian, as needed.