Eating the Right Foods to Improve Eye Health

People all over the world turn to food as medicine to improve eye health instead of relying solely on common 21^st century remedies that provide a pill for every ill. The truth is, our daily diets unlock the key to the prevention of many common diseases in modern society. Education about the role nutrition plays in maintaining overall health, including eye health, can help inform ways to improve your eyesight and mitigate the loss of vision from preventable diseases like macular degeneration, cataracts, and diabetic retinopathy.

What Foods Improve Eye Health?

Our eyes are complex organs requiring various vitamins and minerals to function. Certain nutrients support eye health by protecting against free radicals, reducing inflammation, and improving visual function.

These Foods Improve Eye Health: 

• Leafy Greens:
  • What Kind? Spinach, Kale, and Collard Greens
  • Key Nutrients: Lutein, Zeaxanthin, Carotenoids, Vitamins C and E
  • How These Foods Improve Eye Health: Vitamins C and E are powerful antioxidants help filter blue light and protect the retina. Carotenoids, lutein, and zeaxanthin are plant-based forms of Vitamin A which lower your risk of long-term eye diseases and support overall retina health.
• Carrots:
  • What Kind? All carrots except white carrots contain nutrients to support eye health. The nutrients are in the root vegetable’s pigmentation.
  • Key Nutrients: Beta-Carotene and Lutein
  • How These Foods Improve Eye Health: Plant-based Vitamin A  helps your eyes adjust to the dark and may prevent cataracts. Beta-carotene prevents cellular damage from free radicals in the environment.
  • TIP: Eating plant-based fat, like sunflower oil, flax, olive oil, and tofu with carrots helps the body absorb more beta-carotene. One cup of carrots contains more than 110% of your daily recommended Vitamin A.
• Nuts and Seeds:
  • What Kind? Almonds, Cashews, Peanuts, Pistachios, and Sunflower Seeds
  • Key Nutrients: Vitamin E and Omega-3 Fatty Acids
  • How These Foods Improve Eye Health: Vitamin E is a powerful antioxidant which helps eyes manage and repel free radicals. Free radicals are unstable molecules that disrupt body functions and increase the risk of age-related macular degeneration (AMD) and cataracts. Omega-3 has anti-inflammatory properties preventing with dry eye syndrome and reducing the risk of AMD and glaucoma.
• Citrus Fruit:
  • What Kind? Tangerines, Oranges, Lemons, and Grapefruits
  • Key Nutrients: Vitamin C
  • How These Foods Improve Eye Health: Vitamin C supports the health of blood vessels in the eye and, like Vitamin E, protects the eyes from free radicals.
• Fatty Fish:
  • What Kind? Salmon, Tuna, Sardines, and Mackerel
  • Key Nutrients: Omega-3 Fatty Acids
  • How These Foods Improve Eye Health: Omega-3s can help prevent and treat dry eye syndrome by improving the eye's oil film and tear function. It may also help reduce the risk of high eye pressure, which can lead to glaucoma.
• Eggs:
  • What Kind? Chicken, Duck, Quail, and any other edible bird egg
  • Key Nutrients: Lutein, Zeaxanthin, Vitamin E, and Zinc
  • How These Foods Improve Eye Health: Plant-based Vitamin A, like lutein, zeaxanthin, filters harmful blue light to protect eyes from damage and oxidative stress. They do so by strengthening the cornea, the protective surface of the eye. Zinc is key in the production of melanin, a protective pigmentation of the eyes.
• Bell Peppers:
  • What Kind? Prioritize Red Bell Peppers, Orange, Yellow, then Green
  • Key Nutrients: Vitamins A and C
  • How These Foods Improve Eye Health: Vitamins A and C help maintain overall eye health and support blood vessel function.

Meal Ideas to Improve Eye Health

Nutrition Counseling Can Support Eye Health

At Connected Health, we believe nutrition is a powerful and vital component of healthcare. Our registered dietitian, Rita de Freitas, provides personalized nutrition counseling to help you achieve your health goals. Rita is accepting new clients and is ready to guide you through a tailored plan to support your overall health, including your eyes. Contact us online to schedule an appointment with Rita, or call Connected Health at 724-933-4305.

Embracing the concept of Food as Medicine can have a profound impact on your eye health. By incorporating a variety of nutrient-rich foods into your diet, you can protect your eyes from common ailments and maintain optimal vision into your retirement years. The next time you plan your meals, think about how you can nourish your body and your eyes with the right foods. Stay proactive about your eye health by making smart dietary choices. Your vision will thank you!