You’ve probably heard how a healthy diet benefits your heart, brain, and immune system. The good news? You can also develop a nutrition plan that helps protect against eye diseases and age-related vision loss.
For instance, the American Academy of Ophthalmology notes that a diet rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids can lower the risks of age-related macular degeneration (AMD) and cataracts. Diet may also play a role in preventing glaucoma.
Our specialists at Marano Eye Care in Denville, Livingston, and Newark, New Jersey, have the medical expertise to diagnose and manage conditions affecting your vision. From treating common refractive errors like nearsightedness to intricate vision-restoring surgeries, we can help.
We’re also interested in helping you enjoy optimal eye health. Here’s how your diet can help with that.
Fortunately, many of the same nutrients that protect your overall health also benefit your eyes, including vitamins A, C, and E; omega-3 fats; zinc; and lutein and zeaxanthin.
Vitamin A is crucial for good vision, especially in low-light conditions. It protects retinal health and helps prevent dry eye by maintaining appropriate moisture levels in your tear layer.
Foods rich in vitamin A include:
Tip: Yes, we recommend eating your carrots. However, sweet potatoes provide even more vitamin A per serving and offer a tasty alternative.
Vitamin C is an antioxidant that supports tissue repair and blood vessel health in the eyes. It can also help reduce the risk of cataracts and macular degeneration.
Excellent sources of vitamin C include:
Tip: Your body can’t make or store vitamin C, so you need to get enough in your diet each day.
Vitamin E helps protect eye cells from oxidative damage and may slow age-related decline.
You can find vitamin E in:
Tip: Top your leafy greens with sunflower seeds or pinenuts for an eye-healthy salad with a satisfying crunch.
Omega-3s are essential for retinal function and help prevent dry eyes. Rich sources include fatty fish (salmon, tuna, sardines), flaxseeds, and walnuts.
Zinc aids in transporting vitamin A from the liver to the retina and helps improve night vision. It also boosts the immune system.
Good food sources include:
Tip: If planning a healthy menu is not your favorite pastime, a registered dietitian can help you sort through the confusion and offer recommendations for nutritious meals that fit your lifestyle.
These two plant pigments are antioxidants that support retinal health and may slow the formation of cataracts. Lutein and zeaxanthin are found in a variety of colorful veggies and fruits, including leafy greens, avocados, red peppers, pumpkin, and yellow corn.
Tip: Egg yolks contain a small amount of lutein, and it’s very well-absorbed by the body.
While some foods support eye health, others can contribute to vision problems. Processed foods high in trans fats, refined sugars, and excessive sodium lack the essential nutrients for eye health and may also increase the risk of eye diseases.
We recommend limiting:
And while you’re eating healthy, remember to drink plenty of water and incorporate hydrating foods such as cucumbers, melons, and citrus into your diet.
Schedule a visit at Marano Eye Care today for a personalized plan that optimizes your vision and eye health.
