Good eye health can be achieved in multiple ways, starting from getting regular eye check-ups, to maintaining a healthy lifestyle that includes regular exercises and a balanced diet. Like all health-related concerns, there are certain foods that help with eye-related diseases as well. These foods are generally rich in a vitamin required for good eyesight and nutrients that keeps the vision healthy.
This blog will explore some essential vitamins and nutrients that are essential for your eye health.
How diet impacts eye health
Maintaining good eye health is highly dependent on your diet, especially if it’s rich in vitamins A, C, and E and nutrients like Beta carotene, Lutein, Zeaxanthin, etc. Proper nutrition can help in protecting your eyes from damage, age-related macular degeneration, and vision impairment.
Key Vitamins Needed for Healthy Eyesight
A healthy eyesight can be achieved through diets rich in vitamins like:
Vitamin A: Vitamin A is essential to clear the cornea of the eye, which helps in maintaining clear vision. It is a component of the protein rhodopsin, that helps us see in low-light conditions. It is found in foods like carrots, sweet potatoes, and spinach.
Vitamin C: Vitamin C provides collagen, which is a protein that gives structure to the eye’s cornea and sclera. It also helps protect against cloudy or impaired vision. It is typically found in citrus and tropical fruits, strawberries, bell peppers, etc.
Vitamin E: Vitamin E provides antioxidants and protects them from damage that might lead to clouding in the eye. It can be found in almonds, sunflower seeds, peanuts, etc.
Other important vitamins and their benefits for eyes
Vitamin B: Vitamin B, especially B6, B9, and B12, lowers the risk of macular degeneration, which commonly leads to vision loss, and improves eye health. You mainly get these from chickpeas, beans, fish, and eggs.
Lutein and Zeaxanthin: These are carotenoids that are found in high concentrations in green and leafy vegetables, as well as the eye’s retina, and help protect against harmful blue light which causes radiation. Asparagus, corn, lettuce, and egg yolk are rich in these nutrients.
Nutrients for eye health
Apart from vitamins, there are various nutrients that help in eye nutrition and health, such as:
Omega-3 Fatty Acids: Omega-3 fatty acids like EPA and DHA are crucial for maintaining eye health, as they help keep the eye functions, and eye and brain development in check. Consuming these also helps with dry eye disease. You find these in oily fishes or microalgae. Its deficiency may lead to vision impairment.
Zinc: Zinc helps in the formation of visual pigments in the retina, as it functions as an antioxidant. Its deficiency may also lead to night blindness. You find these in oysters, meat, pumpkin seeds, etc.
Eye protein and its role in vision support
Consuming proteins is essential to keep the structure and function of the eyes intact. Collagen, for instance, is an integral component that helps maintain the shape and strength of the cornea.
Collagen is found in foods like chicken, fish, citrus fruits, berries, egg whites, etc.
Eye food supplement vs. natural food sources
It is essential to obtain nutrients, whether from natural food sources or supplements. Even though eye food supplements aren’t actively advised, they might be used under medical supervision. Having said this, eye health experts recommend nutrient-rich foods like romaine lettuce, turnip greens, broccoli, peas, etc. to get the necessary vitamins and minerals.
Diet for healthy eyes- What to include and avoid
A diet for healthy eyes should include fruits and vegetables, like kale, spinach, etc. that are rich in vitamins C and E, and also contain essential nutrients like zeaxanthin. Other foods like fatty fish, nuts, seeds, whole grains, and lean proteins can also help maintain eye health.
On the other hand, food items with excessive sugar like sweetened beverages, saturated fat, and processed meat don’t contain a vitamin required for good eyesight, and must be consumed in moderation.
For the eye, which food is good?
Foods that are rich in vitamins A, and C, omega-3 fatty acids, and nutrients like zinc, copper, and beta-carotene are considered among the best foods for eye health.
Some of these are:
Carrots: High in Vitamin A, and beta-carotene.
Leafy green vegetables like spinach and kale: Rich in lutein and zeaxanthin, and Vitamin C
Fish: Fishes like tuna, salmon, trout are excellent sources of omega-3 fatty acids.
Citrus Fruits: Fruits like oranges, lemons, and grapefruits are packed with Vitamin C.
How should we take care of our eyes through diet?
Consuming a vitamin required for good eyesight through a healthy diet that’s rich in nutrients not only improves your eye health and vision, but also reduces the risk of developing cataracts, age-related macular degeneration, eye inflammation, and visual acuity loss.
By maintaining hydration, and incorporating a variety of foods that are rich in vitamins and essential nutrients for your eye, you can ensure a healthy, and long-term vision.
When to consider supplements for eye health
A lot of problems related to vision can be managed with an effective diet for good eyesight and medications prescribed by the doctor. However, there are times when your diet might be missing specific vitamins or nutrients that your body requires in a high dosage. This cannot be achieved through a balanced diet, so doctors often recommend you take supplements for eye health. While there is no single best supplement for eyesight improvement, Vitamin C, E, Zinc, Selenium, Lutein, Calcium, etc. are often recommended for eye health.
There is a lot of advice surrounding whether or not you are supposed to take supplements. It’s important to note that while they may be beneficial, supplements cannot cure your eyesight, nor substitute the need for your prescribed eye medications.
It is crucial to consult your ophthalmologist before consuming vision supplements or a vitamin required for good eyesight to get a clear picture of your individual health requirements.
Conclusion
Although a vitamin required for good eyesight may improve eye health or prevent it from getting worse, it cannot replace the need for medications, surgery, or any prescribed treatment advised by your doctor. Having said this, consuming this diet can help slow down the progression of eye-related diseases like cataracts, glaucoma, or age-related macular degeneration.