The Surprising Links Between Nutrition and Eye Diseases

The food you eat affects more than just your waistline. Your diet and nutrients can play a role in your risk of diseases, your energy level, and your overall health. Nutrition may also affect your eye health.

The nutrients you need may vary based on your age and gender. However, in general, certain nutrients may be beneficial for eye health, and others may be detrimental.

Continue reading while we examine the link between nutrition and eye diseases and offer nutritional tips for keeping eyes healthy. 
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How your diet affects your eyes

Your diet can have a positive or negative effect on your eyes. A poor diet, which includes high amounts of processed food, trans fat, and sugar, may have adverse effects such as the following:

Increased weight gain: Eating a diet high in sugar and other fatty foods may lead to weight gain. Being overweight or obese is a risk factor for diabetes, which in turn, is a risk for diabetic retinopathy.

Increased blood pressure: Foods high in sodium, such as deli meat, sausage, and bacon, may increase your risk of developing high blood pressure. Having high blood pressure increases your risk of cardiovascular disease and other conditions that may have a negative impact on your eye health. 

Increased risk of diseases: Maintaining a certain type of diet consistently may increase your risk of certain eye diseases. Research in the journal Nutrients indicated that a typical western diet, which includes higher intakes of red meat, highly processed foods, sugar, and saturated fats, was associated with a statistically significant increase in early age-related macular degeneration as compared to a Mediterranean diet.
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Nutrients helpful for healthy vision and eyes 

According to the American Academy of Ophthalmology, eating the right foods and getting the right nutrients may protect against certain eye diseases. Below are several nutrients that are beneficial for eye health.

Vitamin C: Vitamin C is an important antioxidant that may help minimize the damage from oxidizing agents in the body. Oxidation causes cell death, so slowing the process down is beneficial. According to the AAO, some studies show a diet high in antioxidants may decrease the risk of developing cataracts.

Good sources of vitamin C include: 

• Kale
• Tomatoes
• Peppers
• Oranges 

Carotenoids: Carotenoids are pigment compounds that are found in certain vegetables and fruits that give them their color. Two important carotenoids in the tissues of the retina that play a role in eye health include zeaxanthin and lutein. 

Good food sources include: 

• Spinach
• Kale
• Raspberries
• Peaches 

Omega 3 fatty acids: Omega-3 fatty acids contribute to the structure of the cell membranes in the eye. They also have an anti-inflammatory effect, which may help reduce symptoms of dry eye syndrome. Omega-3s are also beneficial for your heart health and maintaining good cardiovascular health is good for your eyes. Heart disease and high blood pressure may damage blood vessels in the eyes, which can increase the risk of eye diseases.

Good sources of Omega-3 include:

• Salmon 
• Sardines
• Chic seeds
• Mackerel 

Vitamin A: Vitamin A helps produce the pigments in the retina. It's also a vital nutrient for the photoreceptors in your eyes, which help determine your vision quality in low-light conditions.

Good sources of vitamin A include

• Liver
• Dark leafy greens
• Egg yolks
• Dairy 

By following a few nutritional practices, such as avoiding overly processed or sugary foods and incorporating certain vitamins and minerals, you may protect your eye health. If you would like to ask whether an appointment with one of our eye doctors would be appropriate at this time, call our office at 508-746-8600.