Nutrition Habits & Eye Health
When most people think about protecting their vision, they think about corrective lenses or regular vision care exams. There is no doubt these are important, but what you eat can also play a role in maintaining healthy eyes.
Nutrients can support the health of different parts of the eye and may help reduce the risk of some vision problems over time.
The good news is that supporting your eye health doesn’t require a complicated diet. A few smart nutrition habits can help keep your eyes working their best.
Eat Orange Veggies
Vitamin A is one of the most important nutrients for maintaining healthy vision. It helps support the retina and plays a role in how the eyes process light, particularly in low-light conditions. In fact, vitamin A deficiency is the leading cause of childhood blindness worldwide. Foods that are fortified with vitamin A include carrots, sweet potatoes and pumpkin.
Add Leafy Greens
Leafy green vegetables contain antioxidants such as lutein and zeaxanthin. These nutrients, sometimes called carotenoids, help protect the eyes from harmful light and may support long-term eye health. Foods rich in lutein and zeaxanthin include vegetables like kale, spinach, collard greens and fruits like raspberries, papaya and peaches.
Include Omega-3 and Omega-6
Omega-3 and Omega-6 fatty acids are known to reduce the progression of age-related macular degeneration (AMD) by supporting tear function and overall eye health. These nutrients can be found in salmon, walnuts and sunflower oil. Note for expectant mothers: it’s important to talk to your doctor as fish containing high levels of mercury are often best avoided during pregnancy.
Don’t Forget Vitamin See
Reach for vitamin C powerhouse foods like oranges, strawberries, and kiwis. Vitamin C is a nutrient with antioxidant properties that help protect the eye from cell damage. Studies have shown that a diet fortified with vitamin C may reduce the risk of cataract progression by up to 33%.
