Can I really eat my way to healthy eyesight?
Yes, that’s right, what you eat does impact your eyes! Having a healthy, balanced diet not only keeps you in good shape but also affects the functionality of the eyes. Read on and find out more.
OMEGA-3 FATTY ACIDS
| Main Benefits | Lowering blood pressure |
|---|---|
| Reducing inflammation | |
| Reducing risks of heart attacks and strokes |
| Benefits for the eyes | Crucial role in visual development and retinal function |
|---|---|
| Helps reduce dry eyes | |
| Reduced risk of macula degeneration (largest cause of blindness) | |
| Reduces the risks of diabetic retinopathy | |
| Reduced risk of glaucoma |
| Food containing omega-3 fatty acids | Oily fish (mackerel, salmon, sardines) |
|---|---|
| Flaxseeds | |
| Chia seeds | |
| Walnuts | |
| Soybeans |
LUTEIN & ZEAXANTHIN
| Main Benefits | It can slow the progression of age related macula degeneration |
|---|---|
| Reduce the progression of nuclear (central) cataract | |
| Reduces glare sensitivity |
| Food containing Lutein & Zeaxanthin | Kale |
|---|---|
| Spinach | |
| Basil | |
| Lettuce | |
| Asparagus | |
| Broccoli |
VITAMIN C + E
| Main Benefits | Reduced immune system deficiencies |
|---|---|
| Reduced cardiovascular disease | |
| Reduces skin wrinkling |
| For the eyes | Reduces risk of cataract |
|---|---|
| Reduces risk of age related macula degeneration |
| Food containing vitamin C and E |
Peppers |
|---|---|
| Guava | |
| Strawberries | |
| Mango | |
| Sunflower seeds | |
| Kale | |
| Orange juice | |
| Pomegranate | |
| Pumpkin | |
| Tomatoes |
VITAMIN A AND ZINC
| Main Benefits | Normal functioning of the immune system |
|---|---|
| Regulation of gene expression | |
| Embryonic development | |
| Improves cardiovascular health | |
| Supports reproductive health | |
| Avoids depression |
| For the eyes | Reduces risks for macula degeneration |
|---|---|
| Reduces risks for dry eyes |
| Food containing vitamin A and Zinc |
Red Meat |
|---|---|
| Poultry | |
| Pumpkin seeds | |
| Chick Peas | |
| Carrots | |
| Sweet Potatoes | |
| Kale | |
| Cocoa powder | |
| Cashews |
There are a lot of supplements available which incorporate these vitamins and minerals, however sourcing them from natural products is highly recommended. It’s cheaper and tastes better too!
However, do remember, nutrients are most potent when they come from food rather than supplements. Having a healthy well-balanced diet will incorporate a good amount of the nutrients required to keep your eyes healthy.
Written by our in-house optometrist Zainab Kanani, who is based at our Wembley store.
