NUTRITION FOR VISION AND EYE HEALTH

It has been said that eye health begins on the plate. The same foods that maintain heart and general health will help keep the eyes healthy. The eyes rely on tiny arteries for oxygen and nutrients, just as the rest of the body relies on much larger blood vessels. While some nutrients keep the eyes healthy, others have been found to reduce the risk of eye diseases. Carrots have long been celebrated as the quintessential eye food, but there is a whole world of other foods that promote and support eye health.

ANTIOXIDANTS

Oxidation is among the causes of cell aging. Antioxidants are nutrients that play a critical role in eye health, by slowing down the process of oxidation and removing potentially damaging oxidising agents from the body. Among the nutrients that fall into the category of antioxidants are lutein and zeaxanthin which accumulate in the retina and protect the macula against oxidative stress, vitamin C which supports the health of blood vessels, vitamin E which promotes the health of the cells, and vitamin A which is vital nutrient for the photoreceptors in the eyes and helps maintain moisture on the surface of the eyes.

Foods rich in antioxidants include Swiss chard and other green leafy vegetables, avocados, citrus fruits and brightly coloured fruits, goji berries, pistachios, black currants, sweet potatoes, almonds and sunflower seeds.

ANTI-INFLAMMATORY FOODS

Chronic inflammation is a contributor to many eye diseases, such as glaucoma and macular degeneration. Turmeric has been called the “golden spice for vision”, due to its anti-inflammatory properties which help combat free radicals that can damage the retina. Add turmeric to curries and soups, sprinkle on vegetables, or add turmeric and honey to milk for a nourishing drink.

As well as contributing to the structure of cell membranes and supporting visual function, omega-3 fatty acids serve an anti-inflammatory function by helping to alleviate symptoms of dry eye syndrome and reducing the risk of age-related eye conditions. Food sources for omega-3 include sardines, salmon, flax seeds, chia seeds and walnuts.

Gamma-linolenic acid is an omega-6 fatty acid that plays a crucial role in maintaining healthy vision as it contributes to the production of anti-inflammatory compounds in the body. Sources include primrose oil, black currant seed oil, hemp seeds and spirulina.

ESSENTIAL MINERALS

Zinc plays a crucial role in transporting vitamin A from the liver to the retina to produce melanin, a pigment that keeps the retina healthy and protects the eyes from the damaging effects of light. Low zinc levels have been linked to night blindness and increased risk of macular degeneration. One of the best dietary sources of zinc is oysters, a delicacy not often associated with eye health. More common sources of zinc include various types of beans, legumes, lean red meat and poultry.

Selenium is an important mineral that acts as a preventive antioxidant for several eye conditions, including age-related macular degeneration and cataracts. Most notably, selenium deficiency has been linked to thyroid eye disease. Selenium is found in various foods, such as dairy products, eggs, seafood, nuts and seeds.

Swiss chard contains magnesium, which may help reduce the risk of optic nerve damage in glaucoma.

CAROTENOIDS AND FLAVONOIDS

Carotenoids are pigment compounds that give many fruits and vegetables their distinct colours. Lutein and zeaxanthin fall into this group of eye healthy nutrients which are essential for the health of the light-sensitive tissue of the retina.

Spinach, kale, raspberries and peaches are all food sources for carotenoids.

Flavonoids have been linked to improved function of the retinal nerve cells that link the retina to the sections of the brain that process visual input. Flavonoids are found in a variety of plants and the benefits are best attained by consuming a variety of sources of flavonoids rather than a specific quantity.

They are found in foods such as dark chocolate, red wine, berries, citrus fruits and tea.

ALL-ROUNDER FOR EYE HEALTH

Eggs are a simple yet highly nutritional source of food for vision and eye health. The yolks are rich in lutein, zeaxanthin, vitamin A, and zinc, all of which play vital roles in maintaining healthy eyes. Unlike plant-based sources of lutein and zeaxanthin, the fat in egg yolks enhances the absorption of these nutrients.

WATER

A frequently overlooked contribution to healthy eyes is water. Among other benefits, effective hydration supports tear production and reduces the risk of dry eyes.