As the organs responsible for one of the five basic senses, the eyes must be kept healthy to maintain optimal health and function. Research published in the journal Ophthalmology reveals that dietary nutrient intake can play a crucial role in optimizing eye health, from protecting the organs from oxidative stress and damage to reducing the risk of developing eye conditions.
Specifically, the study found that a higher intake of essential vitamins and minerals was associated with a decreased risk and progression of age-related macular degeneration (AMD).
While all nutrients have health benefits, we highlight which ones are especially important for the eyes in terms of maintaining the eyes’ function and immunity to degenerative diseases.
Eye-healthy nutrients to add to your diet
Lutein & Zeaxanthin
Known to be powerful antioxidants, lutein and zeaxanthin promote eye health by defending the body against free radicals, which otherwise damage cells in the organ and contribute to oxidative stress. These nutrients are also associated with a lower risk of developing progressive eye diseases, such as cataracts and AMD. As covered in a previous post, spinach is an excellent source of these antioxidants, along with other dark leafy greens like kale, collard greens, and Bok Choy.
Vitamin C & Vitamin E
Meanwhile, vitamins C and E also have protective properties against free radicals that break down healthy tissue. Taking these vitamins in combination with other essential nutrients can also slow the progression of visual acuity loss, whether due to age or degenerative eye conditions.
Although the concentrations of vitamins C and E can be increased by taking supplements, studies show that nutrient intake through fruits, vegetables, nuts and seeds, and vegetable oils is more beneficial for eye health.
Zinc
The eyes contain high levels of zinc, which facilitates the delivery of vitamin A from the liver to the retina to produce the protective visual pigment melanin. As such, it’s recommended to maintain optimal levels of zinc in your body through natural dietary sources, including red meat, oysters, shellfish, and nuts and seeds.
Furthermore, diet and nutrition must be complemented by the eye-friendly habits in the following section to take better care of your vision and overall eye health.
Other eye-friendly habits to adopt
Wear sunglasses when outdoors
The melanin pigment in the eyes protects ocular structures like the cornea and retina from ultraviolet light, which can increase the risk of eye conditions like photokeratitis and cataracts. While you can boost melanin function through nutrients like zinc, it’s best to wear sunglasses to further minimize the damaging effects of the sun’s UV rays.
Fortunately, even those with vision impairments can balance the need for sun safety and vision correction by wearing prescription sunglasses. Leading optical retailer LensCrafters offers protective frame styles from quality brands like Prada and Versace, with lens options available for single-vision, progressive, and astigmatism prescriptions.
Invest in digital protection
Besides UV light, blue light can also have adverse effects on eye health, mainly by contributing to retinal damage and vision problems like eye strain. Blue light can come not only from the sun but also from digital devices, thus requiring digital protection by wearing glasses with blue-light-filtering lenses.
Additionally, you can reduce blue light exposure by opting for eye-safe displays. Tech company, “Eyesafe” released a blue-light filtration technology with a Radiance Protection Factor of 60, which can then be integrated into screens as accessories that protect the eyes while still maintaining resolution and color quality.
And finally, stay hydrated!
Lastly, remember to combine an eye-healthy diet with sufficient hydration. By meeting the daily-recommended water intake, your eyes can stay properly lubricated and moisturized. Drinking enough fluids can also help prevent or manage vision-related symptoms like dry eyes, soreness, and irritation.
