In your entire lifetime, you’re only given one pair of eyes. There’s really no way else to stress how important it is to take care of your eyes – it is the only thing that allows you to have eyesight, one of our 5 basic senses.
According to research, 80% to 85% of our learning, perception, cognition, and activities are mediated through vision.[1] Clearly, our eyes are crucial to how we navigate the world.
Although supplements for eye health are widely available, you can also enhance your eye health simply by introducing the right food into your diet. By doing so, you’ll lower your chances of developing serious conditions such as cataracts and macular degeneration.
The Nutrients that Improve Your Eyesight
Certain nutrients can benefit specific areas of your health. For instance, people who seek to build muscle should eat protein-rich food, or people who have a hard time digesting food should eat more dietary fiber.
There are also specific nutrients that benefits your eyes more than others. Here’s a list of nutrients that you should look out for if you’re aiming to protect your eye health:
Vitamin A
Vitamin A is one of the most important compounds for your eyes, as it is crucial for maintaining the photoreceptors in your eyes. Vitamin A is also essential to the mucous membranes and the surface of the eyes (the cornea), protecting it from infection-causing bacteria and viruses. In fact, Vitamin A deficiency can lead to night blindness, dry eyes, and even more serious conditions such as corneal ulcer or corneal xerosis.[2]
Vitamin A can be found in both animal and plant compounds. However, vitamin A coming from animal sources (retinol) is directly absorbed into the body as compared to those sourced from plant sources, which require to be processed first.[3]
Lutein and Zeaxanthin
Lutein and zeaxanthin are two carotenoids with antioxidant properties that give vegetables their green and orange colors.
Large concentrations of these two carotenoids can be found inside the macula, the central area of our retinas. It is believed that lutein and zeaxanthin give the macula its yellow color, just like how it does with vegetables. This yellow structure of lutein and zeaxanthin helps block blue light from reaching the sensitive parts of your eyes, which is known to cause retinal damage and macular degeneration.[4]
The body doesn’t produce its own supply of lutein, thus its essential to eat vegetables to avoid symptoms of deficiencies.[7] Several studies have found that higher consumption of lutein and zeaxanthin is able to prevent or slow down the progression of macular degeneration.
Omega-3 Fatty Acids
Omega-3 fatty acids are compounds that can be found from both plant and animal sources. It is essential in maintaining several bodily functions and structures, including your eye health.
DHA is a type of Omega-3 that is an essential component of your retinas, which helps protect them from damage and degeneration. In fact, DHA deficiency is known to cause vision impairment, especially among young children.[5]
Some research has also found that omega-3 supplementation can help prevent dry eye syndrome, cataracts, and age-related macular degeneration.[6]
Zinc
Zinc is a mineral that is essential to maintaining the retina, cell membranes, and protein structure of the eyes. It’s a “helper molecule” that brings Vitamin A to the retina where it produces melanin, a pigment that protects the eyes from UV (ultraviolet) rays. Zinc is highly concentrated in the middle of the eyes, particularly in the retina and choroid.[7]
Zinc deficiency is known to cause poor night vision, cataracts, and other non-eye related conditions such as alopecia, mental decline, and a higher susceptibility to infection.[7]
Vitamin E
Vitamin E is another potent antioxidant that can be sourced from nuts, fortified cereals, and sweet potatoes. As an antioxidant, it protects your eyes from the damage caused by free radicals, which are the unstable atoms that cause cell degeneration. Several studies were able to prove this, as it was found that Vitamin E supplementation is linked to the reduction of cataract formation.[7]
Other nutrients that provide similar benefits include Vitamin C and D, two antioxidants that are also known to protect the eyes.
The Best Foods to Improve Eyesight
- Fish
Fish, especially those that come from deep sea waters, are rich in Omega-3 fatty acids. In fact, oils that are extracted from fish tissues are sold as supplements for their potent omega-3 fatty acids, which are commonly known as fish oil.
Here is a list of fish that contain the highest amount of omega-3 fatty acids[8]:
- Salmon
- Tuna
- Trout
- Sardines
- Mackerel
- Anchovies
- Herring
Aside from improving your eye health, the omega-3 in fish will also greatly benefit your cardiovascular and mental health.
- Nuts and legumes
Nuts are one of the best plant sources of omega-3 fatty acids and Vitamin E. For such a small food item, nuts are packed with vitamins and minerals. Some great varieties for your eye health include cashews, walnuts, peanuts, and lentils.[8]
Aside from being dense in nutrients, nuts are also very filling, so you will only have to eat less to feel satisfied. Nuts can be eaten as a snack or as a topping for your favorite salads and yogurt bowls.
- Leafy greens
As mentioned earlier, leafy greens are a prime source of the carotenoids lutein and zeaxanthin. Leafy greens are also a great source of vitamin C, which is another nutrient that can protect your eyes from damage.[8]
Some great examples include kale, spinach, or collards.
- Citrus fruits
Citrus fruits are prime sources of Vitamin C, which gives your eyes the same benefits that Vitamin E could. These fruits include oranges, lemons, limes, and grapefruits.
Citrus fruits can be consumed as a juice or infused with water. Additionally, citrus can be used to marinate meats and add flavoring to dishes.
- Carrots
From the name itself, you can already tell that carrots are rich in carotenoids – specifically, beta-carotene, which is present in large amounts in carrots. When beta carotene enters your system, it becomes converted into Vitamin A, which is crucial in maintaining good eye health and vision.[8]
- Sweet Potatoes
Sweet potatoes come in various colors, which can be attributed to its high carotenoid content – specifically, beta-carotene, just like those found in carrots. Sweet potatoes also contain significant levels of Vitamin E.
Sweet potatoes can be enjoyed as a snack or partnered with proteins for a well-balanced meal.
- Eggs
Eggs are another great animal-derived source of lutein and zeaxanthin. They’re affordable, common, and delicious, which is also the reason why they’re widely used as a breakfast food or as an ingredient. Eggs also contain Vitamin E, C, and zinc – basically, it’s a complete package for your eye health for a food that appears so simple.[8]
- Beef
Aside from being a rich source of protein, beef actually contains a good amount of zinc. Other meats may contain zinc, but beef is known to have the most compared to the rest.[8]
Additional Eye Health Tips
Aside from providing yourself with the right nutrients, you should also practice mindful habits that will reduce further damage to your eyes. As we are already subject to a lot of blue light exposure, it pays to be more careful with your eyes these days. After all, you wouldn’t want to waste what those nutrients do for your eyes, right?
- Always wear sunglasses when you’re outside – UV rays can cause some serious damage to your vision and may even lead to cataracts if you’re in constant exposure.
- Always get a regular eye exam, especially if your family has a history of eye disease.
- Always wear goggles if your eyes are about to be exposed to toxic chemicals. This includes wearing goggles when you’re in a chlorine-treated swimming pool or if you’re working with dangerous chemicals.
- Take regular breaks from the computer and phone at least every 20 minutes to prevent eye strain and blue light damage.
- Following the optometrist’s guidelines when handling contacts, such as washing your hands before applying them, and discontinuing use after it has expired.
- Quit smoking
Chronic diseases such as diabetes are also known to cause blindness. Therefore, a balanced diet with less sugars and processed food should be enough to keep eye complications at bay.[8]
Conclusion
Your eyes are one of the most important parts of your body. Without it, we are unable to perceive the world around us as well as we could. Unfortunately, many of us take it for granted, as our new technologies constantly expose us to harmful blue light. Lucky for us, nature continues to provide the nutrients we need to maintain and recuperate our exhausted bodies.
With a balanced diet and proper exercise, you’ll decrease the chances of developing chronic conditions, especially ones that affect our vision.
References
[1] Politzer, T. (2008, November 6) Vision Is Our Dominant Sense. Retrieved from brainline.org/article/vision-our-dominant-sense
[2] Gilbert C. (2013). The eye signs of vitamin A deficiency. Community eye health, 26(84), 66–67.
[3] Heiting, G. (n.d.) Eye benefits of vitamin A and beta-carotene. Retrieved from allaboutvision.com/nutrition/vitamin_a.htm
[4] Heiting, G. (2017, December) Lutein and zeaxanthin: Eye and vision benefits. Retrieved from https://www.allaboutvision.com/nutrition/lutein.htm
[5] Innis S. M. (2008). Dietary omega 3 fatty acids and the developing brain. Brain research, 1237, 35–43. https://doi.org/10.1016/j.brainres.2008.08.078
[6] Hobbs, R. P., & Bernstein, P. S. (2014). Nutrient Supplementation for Age-related Macular Degeneration, Cataract, and Dry Eye. Journal of ophthalmic & vision research, 9(4), 487–493. https://doi.org/10.4103/2008-322X.150829
[7] American Optometric Association. (n.d.) Diet and Nutrition. Retrieved from https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y
[8] Olsen, N. (2018, March 17) Top 10 foods for healthy eyes. Retrieved from https://www.medicalnewstoday.com/articles/321226
