Overview
According to the World Health Organization, nutrition is the “intake of food, considered in relation to the body’s dietary needs.” Food provides the energy and nutrients essential for growth, development, reproduction, and overall health. As the saying goes, “you are what you eat,” and this is especially true when it comes to eye health.
Nutrients are substances in food that nourish the body. They are vital for maintaining life and promoting growth and should be consumed in the right amounts and combinations.
Since the eye is a part of the body, a healthy diet that benefits general well-being also supports eye health. However, certain nutrients play particularly important roles in maintaining healthy eyes. Many of these nutrients function as antioxidants
Antioxidants are nutrients that protect the body’s cells from oxidative stress, a series of chemical reactions that can damage cells. In the eyes, antioxidants help prevent or slow down the development of many diseases. They also shield the eyes from damage caused by sunlight, cigarette smoke, and harmful radiation by absorbing it in the lens and retina. Most antioxidants are vitamins and minerals found in food, although they can also be taken as supplements (with food sources generally preferred).
Key Nutrients for Healthy Eyes
Vitamin A (Retinol)
- Function: Supports night vision and keeps the front surface of the eye lubricated.
- Sources: Carrots, sweet potatoes, liver, pumpkin, milk, eggs, butter, and yellow/orange vegetables (which contain beta-carotene, converted to Vitamin A in the body).
The deficiency of vitamin A can lead to night blindness and dry eyes.
Vitamin C (Ascorbic Acid)
- Function: A powerful antioxidant that supports healthy body tissues and is present in large amounts in the aqueous humor (fluid in the front of the eye). Helps reduce the risk of glaucoma and cataracts, and slows the progression of age-related macular degeneration (AMD).
- Sources: Citrus fruits (oranges, grapes, lemons), strawberries, guava, pawpaw, yellow pepper, broccoli, etc.
Vitamin E (Tocopherols)
- Function: Protects cells from oxidative damage, supporting overall eye health. When combined with other nutrients, it helps reduce the risk of AMD and cataracts.
- Sources: Almonds, spinach, avocado, vegetable oils, and red bell peppers.
Vitamin D (Secosteroids)
- Function: Helps lower the risk of age-related macular degeneration.
- Sources: Produced by the skin through sunlight exposure. Also found in fatty fish like salmon, sardines, and mackerel.
Lutein and Zeaxanthin (Carotenoids)
These antioxidants are found in high concentrations in the macula (the part of the retina responsible for sharp vision).
- Function: They filter harmful blue light and protect the eyes from oxidative damage. This helps prevent and slow the progression of age-related macular degeneration and reduce cataract risk.
- Sources: Kale, spinach, eggs, and other leafy green vegetables.
Zinc
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Function: Essential for transporting vitamin A from the liver to the retina, where it aids in melanin production (a protective pigment in the eyes). It helps prevent and slow age-related macular degeneration.
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Sources: Meat, eggs, peanuts, oysters, crab, and whole grains.
Selenium
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Function: Works with other nutrients (like vitamins C and E, lutein, and zeaxanthin) to reduce the risk of advanced age-related macular degeneration.
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Sources: Shrimp, crabs, salmon, brown rice.
Bioflavonoids
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Function: Antioxidants with anti-inflammatory properties that enhance the effects of vitamin C and support healthy blood circulation. They protect against cataracts and macular degeneration.
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Sources: Tea, red wine, citrus fruits, cherries, soy, legumes.
Omega-3 Fatty Acids
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Function: Essential for the health of the nervous system, immune function, circulation, and visual system. They also help prevent dry eye syndrome and age-related macular degeneration.
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Sources: Fatty fish (salmon, sardines, tuna), walnuts, flax seeds, and primrose oil.
Conclusion
Maintaining healthy eyes starts with a nutritious diet—one that includes essential nutrients in the right amounts and combinations. Eye conditions such as age-related macular degeneration, retinitis pigmentosa, dry eye syndrome, cataracts, and glaucoma can often be prevented or better managed through proper nutrition.
In some cases, your eye doctor may recommend supplements to ensure your eyes get the nutrients they need. If you’re already taking supplements, always inform the eye doctor during consultations, as excessive intake of some nutrients can be harmful to your eyes.
