Nutrition and Eye Health
Eating for eye health
We all know eating a healthy, balanced diet is beneficial for eye health. But which foods should you include and why? Here’s some general advice on why good nutrition is important and the foods that can support healthy eyes and vision.
How does nutrition affect your eye health?
Many nutrients help to support eye function and protect against harmful UV light which can pose a risk to your sight. Nutrients found in certain foods, such as lutein and zeaxanthin, vitamin C, vitamin E and zinc, have also been found to reduce the risk of certain eye diseases, including age-related macular degeneration (AMD) and cataracts.1 2
What foods are good for your eyes?
Eating too many processed foods, especially those high in added sugar, salt, and saturated fat, can lead to obesity and high blood pressure.3 4 These are both linked with glaucoma and AMD. It’s important to eat a balanced diet which contains the essential vitamins, minerals, and carotenoids you need for good eye health.
Here are some of the nutrients to include:
Vitamin A
Found in fish, liver, dairy, spinach, grapefruit, broccoli, red peppers. May help maintain the eyes’ photoreceptors, to prevent dry eyes and other conditions.
Vitamin C
Found in bell peppers, citrus fruits, kale, broccoli, guava. May help lower the risk of developing cataracts.
Vitamin D
Found in fortified cereals, oily fish, eggs, red meat, liver. May help reduce inflammation and stop the growth of new blood vessels.
Vitamin E
Found in tree nuts, peanuts, sunflower seeds, vegetables oils, green, leafy vegetables. May help protect the eyes from free radicals which cause healthy tissue to degenerate.
Omega 3
Found in cod, sardines, tuna, mackerel, salmon. May help reduce risk of age-related macular degeneration (AMD) and cataract.
Lutein and Zeaxanthin
Found in dark, leafy green vegetables such as spinach or kale.May help improve vision in age-related macular degeneration (AMD).
Resveratrol
Found in grapes, peanuts, blueberries, raspberries. May help protect retinal cells and help prevent cell and tissue damage.
Zinc
Found in red meat, poultry, oysters, beans, whole grains, dairy products, chickpeas. May help prevent cataract and retinopathy risk.
Sulfur (Sulphur)
Found in garlic, onions, shallots, capers. May help maintain healthy sight.
When we’re busy, it can be hard to always eat a healthy, balanced diet. As we age, our bodies also find it harder to absorb the optimum level of vitamins and minerals from the food we eat, but you can always support your eye health with a food supplement, such as Nutrof® Total.
Care for your eyes with Théa
It’s simple really – good eye health can significantly reduce your chances of experiencing issues with your eyes. Introducing a good eye care routine into your day-to-day is the best way to improve the health of your eyes.
References
1. Evans JR, Lawrenson JG. Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration. Cochrane Database Syst Rev. 2023 Sep 13;9(9):CD000254.
2. Kai JY, Zhou M, Li DL, Zhu KY, Wu Q, Zhang XF, Pan CW. Smoking, dietary factors and major age-related eye disorders: an umbrella review of systematic reviews and meta-analyses. Br J Ophthalmol. 2022 Dec 8:bjo-2022-322325.
3. Monda A, de Stefano MI, Villano I, Allocca S, Casillo M, Messina A, Monda V, Moscatelli F, Dipace A, Limone P, Di Maio G, La Marra M, Di Padova M, Chieffi S, Messina G, Monda M, Polito R. Ultra-Processed Food Intake and Increased Risk of Obesity: A Narrative Review. Foods. 2024 Aug 21;13(16):2627.
4. You J, Hou J, Xie X, Xu R. Consumption of ultra-processed foods raises the possibility of cardiovascular disease - A meta-analysis. Nutr Hosp. 2024 Nov 12. English. doi: 10.20960/nh.05325. Epub ahead of print.