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A well-balanced diet is key to maintaining your physical health across all body systems — including your vision. A nutrient-rich diet can have an impact on your health, protecting critical parts of your eyes and reducing your risk for serious eye conditions such as age-related macular degeneration and cataracts. Conversely, a diet of highly processed and fatty foods can increase your risk of vision loss through factors such as dehydration and diabetes. Here are some of the nutrients and foods you’ll need to promote, maintain and protect long-term eye health.
NUTRIENTS BENEFICIAL FOR EYE HEALTH
According to the American Optometric Association, vitamins and nutrients that promote eye health include:
. Lutein and Zeaxanthin: Beneficial in preventing chronic eye diseases, these nutrients are naturally found in the retina, which is the light-sensitive tissue lining in the back of the eye.
. Vitamin C: Vitamin C is an antioxidant that helps reduce the risk of cataracts and age-related vision loss, particularly when combined with these other listed nutrients.
. Zinc: Zinc is heavily concentrated in the eye. It transports vitamin A from your liver to your retina, which produces eye-protecting melanin.
. Vitamin E: Vitamin E is another important antioxidant for eye health as it protects your eyes from harmful and unstable molecules called free radicals, which can damage healthy eye tissue.
. Essential fatty acids: While it’s best to stay away from a diet high in saturated fats, there are some “good” fats. These Omega-3 fatty acids provide fuel for your cells and help your nervous system function. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two Omega-3 fatty acids that are particularly helpful in developing and maintaining the proper function of your eyes and retinas.
BEST FOODS FOR EYE HEALTH
There are several foods you can incorporate into your diet to help maintain and improve your eye function. A proper eye-healthy diet includes:
. Fish: Fish such as tuna, sardines, trout, mackerel and herring are rich in EPA and DHA and are a good source of Omega-3 acids.
. Beef: While red meat sometimes has a bad reputation, beef has higher levels of zinc than chicken and pork.
. Eggs: Eggs contain several eye-healthy nutrients, including Omega-3 acids, lutein and vitamin E. Free-range and organic eggs may even have double the level of nutrients than standard eggs.
. Nuts and legumes: There are several types of nuts that have high levels of Omega-3 acids and vitamin E, including walnuts, cashews, Brazil nuts and lentils. They can also contain traces of zinc.
. Seeds: Hemp and chia seeds provide a good source of Omega-3 acids and vitamin E that are easy to implement into your diet.
. Citrus: Most citrus fruits, including oranges, lemons and grapefruit, are excellent sources of vitamin C.
. Broccoli: Broccoli includes vitamin C, lutein and zeaxanthin, and is an easy side dish to prep with any protein.
. Leafy greens: Many leafy greens provide vitamin C, lutein and zeaxanthin. Research has shown that cooking the greens before you eat them helps the body better absorb these nutrients.
EFFECTS OF A POOR DIET ON EYE HEALTH
In addition to lacking the necessary nutrients for eye health, a diet with highly processed foods and diet sodas can increase your risk of age-related macular degeneration and the progressive retinal disease proliferative diabetic retinopathy. Other dangers of an unhealthy diet include:
. High sodium: Research has shown a link between a diet high in sodium and a risk of cataracts.
. Dehydration: Hydration is key to health as a whole, including eye care. Dehydration can lead to dry, itchy eyes.
. Diabetes: Diabetes can cause both short- and long-term blurred vision. There are also several diabetes-related eye conditions that can progress and worsen over time.
. Refined carbohydrates: If you’re at risk of developing age-related macular degeneration, you may benefit from eating fewer refined carbohydrates. These carbs are found in highly processed grain products, which remove vitamins, nutrients and fiber. Foods that contain lots of refined carbohydrates include white bread, muffins, cookies and pasta.
Before making any big changes to your diet, it’s important to first talk to the licensed ophthalmologists and optometrists at Lake Eye. Our eye health professionals will be able to talk to you about what your best options are to improve your eyesight and help you create a diet that gives you the nutrients you need while lowering your chances of developing age-related eye diseases.
TRUST YOUR EYE HEALTH TO LAKE EYE
From comprehensive eye exams and a full-service optical department to advanced surgical treatments for nearly every eye condition, Lake Eye, a US Eye company, is dedicated to preserving and restoring your vision. To learn more about our services to help slow and reverse vision loss, contact us and schedule an appointment with one of our experienced eye technicians today.
352-632-2020
