One analysis suggests that consuming more than 7 mg of vitamin E daily may reduce your risk of age-related cataracts by 6% (33). Collard greens, broccoli, and bright-colored fruits like kiwis and grapes are ways to get them, too. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter. Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. Maintaining a balanced diet and healthy body weight is important for general health. Vitamin A deficiency is one of the most common causes of blindness in the world (1). "Eating a cooked 10-ounce block of frozen spinach over the course of a week will help lower your risk of age-related eye disease," Johnson says. 12 Powerhouse Veggies You Should Be Eating -- Now. Vitamin C. Eye benefits of vitamin C: May reduce the risk of cataracts and macular degeneration. How does nutrition affect eye health? As we age, it becomes obvious that our sight is vital to our quality of life. Monica L. Monica, MD, PhD, ophthalmologist, Meterie, La. Some evidence suggests that taking evening primrose oil may reduce the symptoms of dry eye disease. However, you can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, found in high amounts in some fruits and vegetables. Also learn how lifestyle changes, like drinking more water, can…. All rights reserved. Provitamin A carotenoids provide around 30% of people’s vitamin A requirements, on average. The long-chain omega-3 fatty acids EPA and DHA are important for eye health. The study noted that their symptoms improved over a 6-month period (25). Here are some powerhouse foods for healthy eyes to try. Carrots may be the food best known for helping your eyes. 22, No. Vitamin C is a top antioxidant. Getting adequate amounts of the long-chain omega-3 fatty acids EPA and DHA from oily fish or supplements may reduce your risk of several eye diseases — especially dry eyes. Eye diseases such as Cataracts and Macular Degeneration can be prevented and even homeopathically treated with the help of better nutrition. Eating Healthy for your Eyes. RDA: 90 mg for men; 70 mg for women (85 mg during pregnancy and 120 mg when breast-feeding). The newest version, called AREDS 2, is especially good if you get very little lutein and zeaxanthin. Vitamin A deficiency may lead to night blindness and dry eyes. Only 3% of Americans get enough of the essential mineral potassium. She's a research scientist and associate professor at Tufts University in Boston. Follow these nutrition tips for healthy eye maintenance. Granted, you should always practice safety by getting regular eye exams especially if you wear contact lenses.However, protecting your eyes … Vision is created by the collective function of different parts of the eye. Legumes (beans and lentils), seeds, meat/seafood, dairy, and eggs are all good sources of zinc. In other words, you can increase its concentration by taking supplements or eating foods rich in vitamin C (26, 27). Lutein and zeaxanthin. If you don't have AMD, there's no proof that the supplement will prevent it. Just two oysters give you more than enough daily zinc, which keeps the retina of your eye in top working order. It also appears to be involved in the formation of visual pigments in your retina. Aim for at least two servings of cold-water fish a week. Getting enough of the nutrients listed above may help reduce your risk. These include kale, spinach, sweet potatoes, and carrots. While vitamin C appears to play a protective role in your eyes, it’s unclear whether supplements provide added benefits for those who aren’t deficient. Studies have found that nutrients such as Lutein / Zeaxanthin, vitamin C, vitamin E, omega-3 fatty acids can reduce risk of certain eye diseases, including macular degeneration and cataract. Sweetened Drinks. Eye health is not something the media is throwing at us daily, nor is it something devastating to our well-being unless it affects our sight. Healthline Media does not provide medical advice, diagnosis, or treatment. However, further studies are needed before strong conclusions can be reached. Nutrition for Eye Health. A turkey sandwich is a great source, too. Just keep sodium content in mind. It’s also important for brain and eye development during infancy. Carrots may be the food best known for helping your eyes, but eating your way to good eyesight isn’t only about beta-carotene. Thus, DHA deficiency can impair vision, especially in children (13, 14, 15, 16). Rasmussen, H. Clinical Interventions in Aging, 2013. Lutein and zeaxanthin usually occur together in foods. Eye health goes hand-in-hand with general health, but a few nutrients are especially important for your eyes. The most efficient of them is beta-carotene, which is found in high amounts in kale, spinach, and carrots (3). However, the evidence is not entirely consistent. Macular degeneration is an eye condition that typically affects older adults. ", American Optometric Association: "Diet & Nutrition. © 2005-2021 Healthline Media a Red Ventures Company. Unlike many other omega-6 fatty acids, GLA appears to have anti-inflammatory properties (23, 24). Kale has double these nutrients. Nutrition for Eye Health. Eating right is essential for keeping your body healthy. Controlled studies show that intake of lutein and zeaxanthin is proportional to their levels in your retina (5). As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat, unhealthy habits and environmental factors. Good nutrition is important for eye health and general health. Some people shouldn't take high doses of antioxidants. The objective of this Special Issue on ‘Nutrition and Eye Health’ is to publish papers describing the role of nutrition in maintaining eye health and the use of nutritional interventions to prevent or treat ocular disease. The supplements combine high doses of most of the nutrients in the foods mentioned earlier. A diet that is based on starchy foods like rice, potatoes and pasta, with plenty of fruit and vegetables, foods rich in protein such as meat, fish and pulses (for example lentils), some milk and diary and not too much fat, salt or sugar, will give you all the nutrients you need.Losing weight or maintaining a healthy weight means eating the right foods in the right amounts and exercising regularly. Winter squash, kale, and red pepper are other top sources. "It's always best to get the nutrients we know help vision from foods," says Elizabeth J. Johnson, PhD. Experts say it's hard to get the same high levels of nutrients in the AREDS 2 supplement from food alone. It's also safe if you're a smoker or recently quit, because it doesn’t have beta carotene in it. Here are some dermatologist recommended products to…, If you're looking for the best baby toys that are developmentally appropriate, adorable, and - most importantly - well loved, you're in the right…. The levels of vitamin C in the aqueous humor are directly proportional to its dietary intake. In one study, older adults with early macular degeneration were given zinc supplements. Evidence also shows that taking omega-3 supplements may benefit those with dry eye disease (17, 18, 19, 20). They are concentrated in the macula, the central part of your retina, which is a layer of light-sensitive cells on the back wall of your eyeball. One of the best ways to take care of your eyes is through proper nutrition. Carrots may be the food best known for helping your eyes. Your eyes contain high levels of zinc (36). A balanced diet including fruits, vegetables, nuts and fish provides essential nutrients that support good eye function. The most common eye conditions include cataracts, macular degeneration, glaucoma, and diabetic retinopathy. There are many ways to ramp up your intake of antioxidants, and adding some antioxidant drinks to your diet is one of them. ; clinical spokesperson, American Academy of Ophthalmology. GLA, which is found in high amounts in evening primrose oil, may reduce symptoms of dry eye disease. Learn about over 20 different medications used to treat seizures and epilepsy in this list of antiepileptic drugs (AEDs). The concentration of vitamin C is higher in the aqueous humor of the eye than in any other body fluid. Conclusion. Don't forget deep orange and yellow vegetables and fruits for beta carotene. A diet that keeps your whole body healthy will likely keep your eyes healthy, too. Eye Nutrition. Vitamins C and E work together to keep healthy tissue strong. High amounts of vitamin C are found in many fruits and vegetables, including bell peppers, citrus fruits, guavas, kale, and broccoli (30). Our eyes collect visual information and transmit it to the brain and thereby begin this complex process. Observational studies show that people with cataracts tend to have a low antioxidant status. Your eyesight is probably the most important of your five senses. Omega-3 fatty acids may also help prevent other eye diseases. A high intake of lutein and zeaxanthin may reduce your risk of eye diseases, such as macular degeneration and cataracts. What many people aren’t aware of is that many foods play an important nutritional role in the health of your eyes. Other vitamins may also play a role in eye health. Monica L. Monica, MD, PhD, a clinical spokeswoman for the American Academy of Ophthalmology, says to avoid a do-it-yourself approach like taking extra vitamin C or E. "Look for the AREDS formula," she says. Eye health can be supported through a healthy diet rich with nutrients from fruits, vegetables, and omega-3 fatty acids. Protective antioxidant-rich nutrition, including lutein and zeaxanthin, is a low-cost way to help prevent AMD and it helps promote overall health. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. One observational study in middle-aged and older adults noted that consuming 6 mg of lutein and/or zeaxanthin per day significantly reduced the risk of AMD. But it’s vital that we take care of our sight organs, for if they suffer, our sense of sight suffers. "Foods may contain many other nutrients we aren't aware of that may help, too.". These foods are among the top sources of vitamin C. Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day and you're good to go. The eyes are perhaps one of the most taken-for-granted organs in the human body. The best dietary sources of vitamin E include almonds, sunflower seeds, and vegetable oils like flaxseed oil (35). Food sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe. When barbecue season rolls around, pickles can be fair game for babies. This article tells you all you need to know about…. It converts into vitamin A, which helps prevent night blindness. Eat as many as you can manage. Over half of those surveyed were unaware of the key nutrients that play a role in eye health. 8, P. 18. American Heart Association: "Fish and Omega-3 Fatty Acids. Carotenoids are better absorbed when eaten with fat, so it’s best to add some avocado or healthy oils to your leafy vegetable salad (10, 11, 12). WebMD does not provide medical advice, diagnosis or treatment. GWYN THOMPSON. Vitamin E is a fat-soluble vitamin that can build up in your body if taken in excess amounts. NIH Office of Dietary Supplements: "Vitamin E.", NIH National Eye Institute: "What the Age-Related Eye Disease Studies Mean for You.". nutrition for healthy eyes Adding eye-friendly nutrients to your diet every day can help save your vision. Healthy lifestyle habits, such as a wholesome diet and regular exercise, may help prevent many chronic diseases — including eye conditions. Right nutrition for eye health minimizes the risk of eye ailments in addition to leading a better quality of life. Learn about causes, symptoms, and treatments. One randomized controlled study gave women with dry eyes a daily dose of evening primrose oil with 300 mg of GLA. As we age, we become more vulnerable to eye diseases. Here are 8 nutrients that benefit your eyes. Drink at least eight cups of water a day. The best dietary source of EPA and DHA is oily fish. Eye Health Topic summary contributed by volunteer(s): Rob Plant-based diets may help prevent each of the four common causes of vision loss – namely cataracts , glaucoma (see also here and here ), age-related macular degeneration (see also here ) and diabetes (see also here , here , and here ). Nutrition for eye health. Lutein and zeaxanthin function as a natural sunblock. You can buy AREDS 2 formula supplements over the counter, but talk to your eye doctor first. Your risk of developing these diseases depends on your age, genetics, chronic diseases, and lifestyle. Fresh, juicy strawberries are a good thing for your eyes, and contain plenty of vitamin C, which is an antioxidant that may help lower your risk of cataracts. They can help prevent cataracts, clouding of your eye lens. Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in small amounts in the modern diet. In contrast, omega-3 fatty acids are not an effective treatment for AMD (22). Eating right is essential for keeping your body healthy. This is as true for your eyes as it is for your heart. While traditionally thought to have limited or no role in glaucoma prevention and treatment, dietary interventions for the disease are garnering interest and propelling new research. Zinc plays an important role in eye function. The richest dietary sources include liver, egg yolks, and dairy products. The best vitamins for eye health include vitamin A, vitamin C, vitamin E, and B vitamins. Carrots are well-known to be good for eye health. Papaya, oranges, and green peppers are other good sources. Certain nutrients with antioxidant properties are beneficial, including carotenoid compounds such as beta-carotene, lutein and zeaxanthin, and vitamins C and E. Zinc and omega-3 fatty acids are also important for eye health. One study in people with dry eyes revealed that taking EPA and DHA supplements daily for three months significantly reduced dry eye symptoms by increasing the formation of tear fluid (18). ", Eyesmart: "Diet and Nutrition," "Four Fantastic Foods to Keep Your Eyes Healthy," "Feast Your Eyes on Eye Healthy Foods This Summer," "Study Finds an Improved AMD Supplement Formula. This is why boosting your diet with lutein and zexanthin is a … The brain and thereby begin this complex process services, content, red... That make fruits and vegetables appear red, yellow, and getting enough of the eye one month... Are considered one of the eye, chronic diseases — including eye as... 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