Diet is one of the key factors in protecting against eye diseases like age-related macular degeneration and cataracts, particularly through omega-3, vitamin A/C, lutein/zeaxanthin/zinc supplements that support eye health.
Foods rich in essential nutrients for optimal health include leafy greens, eggs, and red meat. You should also ensure you drink plenty of water to stay hydrated while limiting your sugary soda consumption.
Leafy Greens
Leafy greens such as spinach, kale and collards contain essential eye-health nutrients in abundance. Their low calorie count and natural abundance of fiber, calcium, iron, folate/folic acid, potassium magnesium as well as vitamins A & C make these low cal and rich sources.
Williamsburg optometrists claim that regular consumption of these leafy greens can lower your risk for age-related macular degeneration and other eye health conditions, according to studies by an optometrist in Williamsburg. They’re an excellent source of the antioxidant lutein/zeaxanthin, which help shield your eyes from blue light caused by digital devices and screens.
Try them raw, cooked or in a smoothie! Fresh greens can be found locally at farmer’s markets between June and October as well as in greenhouses year-round. Try adding olive oil and balsamic vinegar or chili flakes for extra spice!
Eggs
Eggs are an exceptional food choice when it comes to eye health, packed with important nutrients like omega-3s, vitamin C, lutein and zinc. Furthermore, they’re an excellent source of carotenoids – known to protect against macular degeneration.
Carotenoids like zeaxanthin and lutein are abundantly available in eggs, leafy greens, carrots, tomatoes, squash and yellow/orange peppers, providing protection from blue light emitted by sunlight, TV and computer screens that could otherwise damage eyesight.
Recent 2020 cohort study results demonstrate the beneficial effect of eating two to four eggs weekly as part of a balanced diet on risk of late-stage age-related macular degeneration. It’s best to include eggs as part of each meal; they make great snacks or breakfast options too! Carrots, yams and sweet potatoes contain beta-carotene which is important in maintaining eye health.
Red Meat
Red meat consumption increases your risk for age-related macular degeneration (AMD), cataracts and glaucoma. These eye issues result from plaque build-up in blood vessels around your retina – the light-sensitive tissue responsible for transmitting visual signals back to the brain to interpret what you are seeing.
Sugary diets can also have detrimental effects on eye health. According to a 2018 study, people who consumed four or more cans of diet soda each week had a greater risk for proliferative diabetic retinopathy – an eye disease in which leaky blood vessels form within the retina and distort vision – than those who didn’t drink four cans.
Fish
Fish is packed with omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which help support retinal cell membrane health while aiding neurological vision processes. Studies have linked consuming plenty of fish regularly to decreased risk for age-related macular degeneration as well as slower progression.
Coldwater fish like salmon, tuna, mackerel and sardines provide an excellent source of DHA and EPA essential for eye health. Vegetarians and vegans can easily obtain these essential vitamins through high-quality flaxseed oil capsules which provide ALA (alpha linolenic acid), an omega-3 plant-based fatty acid which the body transforms into DHA and EPA.
Vegetables
Parents often tell their children to “eat your vegetables!” They provide essential vitamins and minerals in an affordable package, including leafy greens such as spinach and kale which provide essential carotenoids found in light-sensitive tissues in the retina and act as natural sunblocks to filter out harmful blue light.
Vitamin C, Omega-3 fatty acids and beta-carotene are all vital for eye health, found in citrus fruits, berries, tomatoes, peppers nuts and seeds. A diet rich in these essential nutrients may significantly lower your risk of age-related macular degeneration and vision loss – speak to one of our ophthalmologists about how diet may impact eye health today!
