We often neglect our eyes, but eating well and practicing good habits can protect your vision and keep your eyes healthy as you age.
A balanced diet rich in vitamins and minerals supports eye function and reduces the risk of diseases like macular degeneration and cataracts. Key nutrients include:
- Vitamin A (found in carrots, sweet potatoes) – Prevents night blindness.
- Omega-3 fatty acids (found in fish, walnuts) – Supports retinal health.
- Vitamin C & E (found in citrus fruits, nuts) – Protects against oxidative damage.
- Lutein & Zeaxanthin (found in leafy greens) – Reduces risk of macular degeneration.
- Zinc Legumes (beans and lentils), seeds, meat/seafood, dairy and eggs are all good sources of zinc.
Did you know that enjoying a piece of fruit and a side of vegetables are nutrition preventions from vision loss from cataracts?
Antioxidants help maintain health and slow cell aging caused by oxidation. They are found in fruits, vegetables, and supplements.
A few diets that are beneficial for your eye health include the Mediterranean, low glycemic index, and omega fatty acid. Before trying any new dietary supplements, ask your health professionals for advice.
Although nutrition is key to optimal eye health, there are other behaviors you can adopt into your daily routine to help keep your vision clear:
- Maintaining proper hydration will aid in the prevention of dry eyes and irritation
- Engaging in regular physical activity enhances blood circulation, thereby ensuring that the eyes obtain necessary nutrients and oxygen. Physical activity decreases the risk of conditions such as diabetic retinopathy.
- Follow the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds).
- Adjust screen brightness and contrast.
- Use blue light filters to reduce strain from prolonged screen time.
- Quality sleep allows the eyes to rest and repair, reducing strain, redness, and puffiness. Sleep deprivation can lead to blurry vision and dry eyes.
- Wearing sunglasses with UV protection prevents damage from harmful rays, reducing the risk of cataracts and macular degeneration.
- Routine eye exams help detect early signs of vision problems, ensuring timely intervention and treatment.
Lifestyle factors that can cause harm to your eye health:
- Smoking increases the risk of cataracts, macular degeneration, and optic nerve damage.
- Excessive alcohol can dehydrate the eyes and affect vision.
Vitamins and nutritional supplements do not cure eye diseases, nor can they restore lost vision. However, proper nutrition at all ages contributes to overall health and supports maintaining healthy eyes.
