Good & Bad Nutritional Habits for Your Vision | National Nutrition Month

While the old saying, “you are what you eat,” may not be entirely true, your diet can play a role in your overall health, including the health of your eyes.

​March is National Nutrition Month, a good time to take a look at your eating habits. Learning the important nutrients for your vision, as well as what foods to avoid, can help keep your eyes healthy.
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The Link Between Vision Problems & Diet

Age, family history, and having certain medical conditions, such as diabetes or heart disease, can all affect your chances of developing vision issues. Did you know your diet might also affect your risk of eye disease?
 
While diet alone is probably not the sole factor in whether a person develops eye disease or vision problems, there may be a link between the foods we eat and our vision. For example, eating foods that are high in sugar or certain types of fat may increase risk of diabetes and heart disease, which both can negatively affect the eyes.  Eating the right foods, on the other hand, helps to nourish our eyes, keep our bodies healthy, and decrease our risk of medical conditions that contribute to eye damage. 
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Important Nutrients for Eye Health & Vision

Vision problems are not an inevitable part of the aging process. Although some changes to vision can occur, lifestyle also plays a role in eye health. The foods we choose and getting the right nutrition can make a positive impact on our vision.
 
With that in mind, consider adding the following nutrients to your diet: 
 
Lutein & Zeaxanthin
Both lutein and zeaxanthin are thought to be good for your eyes. According to the Academy of Nutrition and Dietetics, both nutrients may help protect the eyes from damage from the sun and decrease the risk of age-related macular degeneration (AMD) and cataracts.
 
Lutein and zeaxanthin are found in leafy green vegetables, such as collard greens, spinach, and broccoli. They are also in kiwi, turnip greens, and yellow squash.
 
Vitamin A
Vitamin A is also an essential nutrient for healthy eyes. A protein called rhodopsin, which plays a role in the retina’s ability to absorb light, contains vitamin A. Also, not getting enough vitamin A may increase risk of dry eyes and night blindness. Good sources of vitamin A include egg yolks, liver, and dairy.
 
Vitamin C
According to the American Academy of Ophthalmology, vitamin C is an important antioxidant to decrease the risk of or delay the onset of cataracts.  Although citrus fruits are known to contain high levels of vitamin C, vitamin C can also be found in strawberries, red peppers, and tomatoes.
 
Zinc
Zinc is an important nutrient for several reasons. It helps our immune systems function properly and is needed to make protein for cells. It may also help vision by delaying AMD and loss of vision. Good sources of zinc include eggs, pork, and beef.
 
Omega-3 Fatty Acids
Omega-3 fatty acids are good for the heart, but that’s not all. They may also help prevent certain types of eye diseases. A 2016 study published in Journal of the American Medical Association (JAMA) Ophthalmology, which involved middle age and older adults who had received a diagnosis of diabetes, indicated taking a minimum of 500 mg of omega-3 every day decreased the risk of diabetic retinopathy. 
 
Niacin
Niacin, or vitamin B3, helps the body in several ways, including working as an antioxidant. When it comes to the eyes, niacin may help prevent certain types of eye conditions. A 2018 study published in the journal Nutrition indicated that individuals who had a lower intake of niacin had a higher incidence of open-angle glaucoma. Foods rich in niacin include legumes, peanuts, and fish.
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Types of Foods to Avoid or Limit

Just like there are nutrients and foods that you should eat for healthy vision, there are certain types of foods that may be bad for your eyes. While a little of the foods listed below probably won’t make a big difference in your overall eye health, eating too much can have an adverse effect. Consider limiting the following:

• High sugar foods, such as cookies, cakes, and candy
• Fried foods, which may contain trans fats
• Sugary soda, which often contains high fructose corn syrup

• Alcohol, which in excess can lead to vitamin deficiencies

 
Remember, diet can affect energy levels, weight, and overall health and wellbeing. By eating the right foods, you invest not only in your health, but also in your vision.
 
If you have questions about nutrition and eye health, we are here to help. If you would like to schedule an appointment with one of our eye doctors, please call our office at 508-746-8600.