Dietary advice to boost eye health
Diet influences our eye health as much as it influences our general health. Foods rich in vitamin A, C and E, zinc, lutein, zeaxanthin and omega-3 fatty acids are essential for maintaining eye health and reducing the risk of developing cataract and age-related macular degeneration.
Where can these nutrients be found?
Vitamin Α
Vitamin A is vital for the normal functioning of the retina which converts light into electrical energy. It is also important for maintaining the tear film and preventing dry eyes.
Foods rich in vitamin A are orange fruits and vegetables e.g. sweet potato, carrots, pumpkin, apricots, beef liver, cod liver oil and egg yolks.
Vitamin C
Vitamin C is crucial for eye health. It has antioxidant properties, mopping up free radicals produced by smoking, consumption of fried food and exposure to UV sunlight which cause damage to cells in our bodies. Vitamin C promotes cell repair and regeneration. According to the Age-related Eye Diseases Study AREDS, its antioxidant properties can therefore prevent or, at least, slow down the development of cataract and age-related macular degeneration.
Good sources of vitamin C include citrus fruit (oranges, mandarins, lemons), peaches, red and green peppers, tomatoes and strawberries.
Vitamin E
Another important antioxidant is vitamin E, which maintains our cells healthy. Foods rich in vitamin E are avocadoes, almonds, sunflower seeds and olive oil.
Zinc
Zinc is a metal with an important role in maintaining overall health as well as healthy vision . It is essential in the normal functioning of the retina. Food sources of zinc include all the legumes (e.g. beans, lentils), lean red meat, chicken, eggs and fish (especially shellfish).
Omega-3 fatty acids
These can reduce the risk of development of eye disease and contribute towards maintaining a healthy tearfilm, thus protecting from dry eyes. Foods rich in omega-3 fatty acids are:
- Oily fish (salmon, trout, mackerel, sardines, anchovies)
- Linseed oil, walnuts, chia seeds
Lutein & Zeaxanthin
These antioxidant carotenoids are vital in maintaining macular health. Macula is the part of the retina responsible for central vision. We can find these carotenoids in the following foods:
Dark green leafy vegetables (e.g. spinach, kale and Romaine lettuce), asparagus, sweet corn, peas, broccoli, papaya, peaches, mango and eggs.
In summary, a diet low in saturated fats and sugar and rich in fresh fruit, vegetables, legumes, seeds, nuts and fish helps maintain our heart, eye and general health.
References
- Diet and Nutrition – American Academy of Ophthalmology (aao.org)
- The AREDS2 Research Group. The Age-Related Eye Disease Study 2 (AREDS2) Randomised Clinical Trial. JAMA. 2013;309(19):2005-2015.
