Diet and Your Eyes: The Link Between Nutrition and Eye Health

It is estimated that age-related macular degeneration affects about 10 million Americans over 60 and cataracts affect more than 20 million Americans over 40, according to the Prevent Blindness America Organization. As we age, eye diseases may get the best of us if we do not take care of ourselves. Proper nutrition may help us is staving off both of these eye diseases, and other eye issues, as we grow older.

Creating a Diet for Healthy Eyes

Before we can "eat for our eyes" we have to know what to eat. Foods that are rich in the following nutrients are what you want to incorporate into your diet: vitamins C and E, beta carotene, zeaxanthin, zinc, carotenoids, lutein, omega-3 fatty acids and vitamins B6, B9 and B12.

Lutein, along with other antioxidants, help to prevent waste product accumulation in your retina. This helps in decreasing your risk of age-related macular degeneration. Your risk of this eye disease is further lowered by vitamins B6 and B9 because they help to lower homocysteine levels. Antioxidants also play a role in lowering your risk of cataracts.

There are certain foods you should strive to get into your diet. These foods are rich in eye-healthy nutrients. These include fruits and vegetables, especially dark green vegetables, citrus fruits, green leafy vegetables, peas and orange and yellow vegetables and fruits. You should incorporate meats, poultry, shellfish, anchovies, mackerel, sardines, tuna, herring, salmon, trout and white fish into your diet. Other important foods include dairy products, eggs, fortified cereals, mushrooms, nuts, dried beans, potatoes and whole grains.

Nutritional Supplements for Healthy Eyes

Some studies have shown that beta carotene, copper, vitamin E and zinc supplements may help to prevent intermediate age-related macular degeneration from progressing to an advanced stage. If you are interested in trying supplements, you must consult your health care provider first to make sure it is right for you.

If you are eating a well-rounded diet rich in the eye-healthy food listed above, you probably will not need any additional supplements. The foods will likely give you enough of the nutrients you need to keep your eyes healthy. Also, be sure to see your eye doctor at least once a year and get your annual eye health checkup as well as your general health physical with your general practitioner because your overall health contributes to your eye health.

Resources

Prevent Blindness America Organization: Cataract

AARP: 10 Super Foods to Protect Vision