Nutrition and Eyesight
Let’s talk about good nutrition and eyesight as we get older. Your eyes are your windows to the world, and keeping them healthy is crucial. Did you know that what you eat plays a significant role in your vision health? This guide will explore the essential vitamins for eyes, the best foods for macular degeneration, and when eye health supplements might be beneficial.
Table of Contents
We will talk all about nutrition and eyesight! At the end of the article, I will briefly mention a cataracts diet and nutrition, foods helpful for dry eyes, and foods to prevent and help reduce the severity of glaucoma.
Essential Vitamins for Eyes
What foods make your vision better? Let’s take time to look at this.
Several vitamins and minerals are vital for maintaining optimal eye health. These eye food supplements include:
- Vitamin A
- Lutein
- Zeaxanthin
- Vitamin C
- Zinc
Let’s look at each of these a little bit more in-depth.
Vitamin A and Eyes: The Foundation of Vision
Let’s talk about vitamin A and eyes. Vitamin A is essential for maintaining a clear cornea, the eye’s protective outer layer. It’s also a component of rhodopsin, a protein in your eyes that allows you to see in low-light conditions. A deficiency can lead to night blindness.
Good sources of beta carotene, which is a precursor to our body converting it into vitamin A, include carrots, sweet potatoes, winter squash, and green leafy vegetables.
Lutein and Zeaxanthin: Protecting Your Macula
What vegetable is good for your eyes? Let’s talk more about these!
These potent antioxidants are concentrated in the macula, the part of the retina responsible for sharp, central vision. They help filter harmful high-energy blue light and protect against oxidative damage. Foods that contain lutein include spinach, kale, Swiss chard, and collard greens.
Foods that contain zeaxanthin include green leafy vegetables that are also rich in lutein, in addition to pistachios, green peas, and summer squash, which are also good sources. We will discuss the macula and retina more below.
Meso-zeaxanthan is another important plant nutrient for eye health, but most of it comes from our body’s conversion of it from adequate lutein in our diet. The skin on the outside of shrimp (not the shell) and the skin on trout are also good sources.
The plant nutrient that is the most difficult to get from diet alone in the amount we need may be astaxatin, which can be found in pink salmon, whose color comes from the microalgae rich in this nutrient.
Vitamin C and Eyesight and Vitamin E: Antioxidant Powerhouses
These vitamins act as antioxidants, protecting your eyes from damaging free radicals. They may help reduce the risk of cataracts and age-related macular degeneration.
Vitamin C is found in citrus, tomatoes, strawberries, and bell peppers. Vitamin E is found in nuts, seeds, vegetable oils, and wheat germ.
Zinc: Supporting Retinal Health
Is zinc good for the eyes? Absolutely! Zinc helps transport vitamin A to the retina and plays a role in the macula’s health, which is the retina’s center. The retina is the light-sensitive tissue at the back of the eye. This article from the Cleveland Clinic does a great job describing these important parts of the eye.
Good sources of zinc are beans, cereal, nuts, oysters, beef, pork, and poultry.
Let’s talk about nutrition and its importance in the prevention of macular degeneration.
Best Foods for Macular Degeneration and Overall Vision Health
Did you know that the leading cause of blindness is macular degeneration? As we get older, we are more at risk. I will discuss more risk factors below.
This eye disease is the most common form of blindness and is very expensive for the care of people with this condition and our society. It also affects the quality of life of the person who has it.
Eating a balanced diet rich in specific nutrients can significantly impact your vision. If you are wondering what are good foods to eat for macular degeneration prevention and foods for eyesight in general, here are a few to put on your list:
Leafy Greens: Lutein-Rich Powerhouses
Have you been wondering what vegetables are good for the eyes? Try some dark leafy vegetables like spinach, kale, and collard greens, which are foods that have lutein as well as zeaxanthin. Incorporate them into your daily diet for macular health.
Colorful Fruits: Vitamin A and Antioxidant Sources
Powerful antioxidants for eyesight include vitamins A, E, and C.
What fruit is good for your eyes? Oranges, strawberries, and other citrus fruits are rich in vitamin C. Carrots and sweet potatoes provide vitamin A.
Fish: Omega-3s for Dry Eye Relief
Foods helpful for dry eyes include fatty fish like salmon, tuna, and mackerel, which are rich in omega-3 fatty acids, which are important foods to include in a dry eye diet.
Nuts and Seeds: Zinc and Vitamin E Boost
Almonds, walnuts, and sunflower seeds are good sources of vitamin E and zinc, supporting overall eye health.
The best diet for macular degeneration prevention seems to be an anti inflammatory diet with an abundant amount of these foods rich in antioxidants, healthy fats, and the mineral zinc. The Mediterranean diet is the most studied anti inflammatory diet, and it is easy to follow!
Mediterranean Diet and Eye Health
There is good evidence that the Mediterranean diet can help slow the progression of age related macular degeneration. This has been related to the intake of omega-3-rich fish. The Mediterranean Diet is the most studied anti inflammatory diet and has shown good results.
Here is an article that I have written on the Mediterranean Diet: Benefits of the Mediterranean Diet for Inflammation. I have written several additional articles on inflammation.
Risk Factors for Developing Macular Degeneration
In addition to getting a healthy diet with eye-beneficial nutrients, there are additional risk factors for developing macular degeneration. Some are modifiable, and some are not. These include:
- Our family history and genetics
- Age
- Gender: If you are female, you are more at risk
- Light pigmentation of skin, hair, and eyes.
- Smoking
- Increased waist circumference
- Lack of exercise
- Having hypertension and hyperlipidemia
- Being around areas with high levels of air pollution
- More than two alcoholic drinks a day
- Our gut health can also affect our eye health.
Eye Health Supplements: When Food Isn’t Enough
While a healthy diet is ideal, some individuals may benefit from eye vitamins and vision health supplements. Let’s talk about some of the things to consider when looking for a multivitamin for eye health.
Understanding Eye Vitamin Supplements
Eye vitamins often contain a combination of vitamins A, C, and E, zinc, lutein, and zeaxanthin, so you can get all of these in one without buying several to get what you need.
Vision Health Supplements: What to Look For
Look for supplements that are specifically formulated for eye health and have been tested for quality. This article from U.S. News has some great information on brands and how to know if the supplement has gone through quality standards.
Is Zinc Good for Eyes? Supplementation Insights
Zinc supplementation can be beneficial, especially for those at risk of macular degeneration. When zinc is supplemented, copper and iron are often also necessary since the body depends on a balance of each. However, consult with your doctor before starting any supplement.
Many of the foods rich in zinc are also rich in copper and iron. So, getting these from your diet may be best. I mentioned foods high in zinc earlier in this article.
Cataracts, Glaucoma, Dry Eyes, and Lifestyle Medicine
Although this article discusses macular degeneration, I wanted to touch on these other eye diseases that we may also be at risk for that may benefit from a healthy diet.
Eating a Mediterranean diet rich in omega-3 fatty acids along with whole grains, fruits, and vegetables (about 5-9 servings a day) may help delay cataracts. In addition, here is even more helpful nutrition information for cataracts.
Dry eye can be keratitis sicca due to meibomian gland dysfunction or Sjogren’s disease, which lead to two distinct treatments. Sjögren’s is an autoimmune condition. It is important to find out which one that you have through tests before you seek treatment. Here is a little bit more about Sjogrens and Keratoconjunctivitis: What It Is, Types & Causes .
According to the Glaucoma Research Foundation, nutrition is important in preventing and managing this disease. Fruit and vegetables, nuts, dark greens, fatty fish, dark chocolate, tea, magnesium-rich foods, and being at a healthy weight can help. Here is an interesting article of foods to limit with glaucoma, along with foods to help prevent glaucoma.
Practical Tips for Incorporating Eye-Healthy Foods
Here are a few ways to increase the eye rich nutrients in your diet:
- Add leafy greens to smoothies that include eye health fruits or salads.
- Snack on colorful fruits and vegetables.
- Include fatty fish in your diet at least twice a week.
- Sprinkle nuts and seeds on your meals.
- Consult with a doctor or Registered Dietitian about what eyesight supplements are right for you.
Older Women Are More At Risk for Macular Degeneration
Because women often live longer, their increased age puts them at greater risk for macular degeneration. In addition, women are at higher risk for autoimmune diseases and have a wider range of hormone fluctuations, which also may increase our risk of eye disease.
So, eating a healthy diet, exercising, and having less stress can help us reduce our risk and even help manage our disease once we get it. Taking care of our eyes now can help us later down the road to see longer and enjoy life more.
As a registered dietitian and a woman in midlife, taking care of myself as I age has become extremely important. If you are looking for more ways to help you feel your best, sign up for my free 5-day class on reducing inflammation, and check out some of my additional blog posts on women’s health!
You may enjoy making some recipes for greens from this post!
