Evidence shows that there is a direct link between nutrition and eye health. That’s probably no surprise. But did you know that some so-called beneficial foods just might not be?
Experts now say that some common beliefs are flawed. For example, carrots are often associated with a well-balanced diet geared toward eye health. However, spinach is actually more beneficial to the visual system.
When it comes to optic nutrition and optic nerve health, this is just one of many interlinked factors to consider. The question is: What powerful foods should be included in a healthy diet to protect eyes?
The first core components of eye nutrition are lutein and zeaxanthin. These two powerhouses are paramount to eye health.
Lutein and zeaxanthin belong to a family of compounds known as carotenoids. Interestingly, less than 20 of the many carotenoids found in the wild are found in the human body. That’s because the body does not make them.
Additionally, lutein and zeaxanthin are the only carotenoids found in the macula lutea, which is the part of the eye where the lens focuses light. And they’re found in higher amounts in the eyes than other nutrients.
Studies show that these health boosters can protect against possible damage when light hits this portion of the retina. They also guard against free radicals, which damage the eyes.
To get adequate amounts lutein and zeaxanthin, choose foods like spinach, turnips, kale and collard greens. These nutrient-rich choices offer ample amounts of both of these carotenoids.
Vitamin C is another core component of eye health. According to the American Optometric Association (AOA), Vitamin C can slow the rate of visual acuity loss. In addition, studies show that Vitamin C combined with other important nutrients slows the progression of macular degeneration and reduces the risk of cataracts. Further, it helps to keep ocular blood vessels healthy.
Vitamin C is found in fruits and vegetables. Citrus fruits (like oranges and grapefruit) contain ample amounts of Vitamin C. In addition, watermelon, cantaloupe and kiwi are rich in this necessary nutrient.
Not a fruit lover? Fear not. Many vegetables are packed with Vitamin C. Spinach, turnip greens, broccoli, green peppers and red peppers are rich in C. Both sweet and white potatoes are jam-packed with this necessary nutrient.
Vitamin E is another essential part of eye health. According to the AOA, this powerful antioxidant may reduce the progression of age-related macular degeneration (AMD) as well as cataract formation. It also boosts the immune system.
That said, it’s essential to eat with Vitamin E in mind. That’s because the body can’t make Vitamin E, so it needs to be added to the diet. Foods rich in Vitamin E include sunflower seeds, almonds and spinach. Safflower oil, many fortified cereals and sweet potatoes also contain Vitamin E.
Zinc is yet another important element of eye health. Zinc is “highly concentrated in the eye, mostly in the retina and choroid, the vascular tissue layer lying under the retina,” according to the AOA. It is often referred to as a "helper molecule” because it helps to bring vitamin A from the liver to the retina to produce a protective eye pigment called melanin.
Impaired vision and zinc deficiency can go hand in hand. This can lead to poor night vision and cataracts.
The human body can’t make zinc, so it has to be added to the diet. Oysters, beef and pork are all high in zinc, and so are yogurt and milk.
Essential fatty acids (EFAs) are also necessary for optimal eye health. In particular, Omega-3 fatty acids are needed.
According to the AOA, fatty acids are made up of fat molecules. In the wild, two families of these occur: omega-3 and omega-6. These fatty acids assist the cardiovascular, reproductive, immune and nervous systems.
Two of these omega-3 fatty acids are essential for visual development and retinal function: DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid).
DHA and EPA are interlinked. The highest amounts of DHA are found in the retina. And EPA is used in DHA biosynthesis, according to the AOA.
So just what do omega-3 fatty acids do for vision in general?
Studies show that Omega-3 fatty acids are important in the visual development of infants, and a lack of DHA can affect vision and cause retinal degradation.
Lack of Omega-3 can cause dry eyes, and inadequate levels of DHA and EPA are linked with many eye diseases including diabetic retinopathy, age-related macular degeneration (AMD) and retinopathy of prematurity.
Now that we’ve talked about foods, it’s important to take a look at how liquids can affect eye health. That’s because we often don’t think of liquids in general.
The first of these comes in the form of common sugary liquids. Sugary liquids are the number-one source of added sugar in the American diet. In fact, these seemingly simple treats contain 36 percent of all added sugars that Americans consume. And downing just one or two sugary drinks per day may increase the risk of developing Type 2 diabetes by 26 percent.
This isn’t good when it comes to eye health in general. Diabetes, a disease characterized by elevated blood sugar levels, can lead to myriad eye problems.
For starters, those with diabetes can develop diabetic eye disease. This encompasses a number of eye problems that can affect sight. In addition, diabetes increases the risk of glaucoma by 40 percent, and it elevates the chance of developing cataracts by 60 percent.
To protect against diabetes, it’s important to eat and drink smart. This means limiting sugary beverages. Further, stick to a diet of fresh foods, and steer clear of processed foods. Sugar can be listed on labels of processed foods in more than 60 different ways.
Further, keep an eye on caffeine. Certain studies show that large amounts of caffeine ingested in a short period have the ability to elevate intraocular eye pressure for one to three hours, but that concept hasn’t been studied in depth.
And if you do have glaucoma, be careful not to drink too much water. Studies show that up to 80 percent of those with glaucoma who drink a quart of water within 20 minutes have presented with increased IOP. However, only 20 percent of those who do not have glaucoma had the same result.
Finally, consider adding supplements geared toward eye health. This is important because it can be challenging to get all of the needed nutrients for healthy eyes through nutrition alone.
Experts suggest finding a pharmaceutical-grade supplement with a proven track record. In other words, not all supplements are created equal. However, it’s always best to consult a doctor to find out just what he or she thinks is best.