How nutrition impacts eye health

Nourishing your eyes keeps them functioning properly as you age.

You are what you eat: key nutrients for eye health

We’ve all heard the phrase, “you are what you eat”, but have you ever thought about which foods and nutrients are responsible for maintaining your eye structure and health? Here’s a guide to some of the most important nutrients for nourishing your eyes, maintaining visual acuity, and preventing eye disease as you age.

Components of the eye

The eye is made up of various structures that all play an important role in maintaining visual acuity:

Retina: The “screen” on the back of your eye which transmits light signals to the brain to generate the images we see.
Macula: The central part of the retina, responsible for the fine detail.
Pigments: Chemicals that protect cells from harmful blue and ultraviolet (UV) light.
Cornea: The outer surface of the eye that covers the iris and pupil. Its function is to focus light on the back of the retina.
Lens: Found behind the iris and cornea, it is also responsible for directing light onto the retina and can bend to help you focus on different distances.
For the eye to function properly, all eye components need to be healthy, which is contingent upon each structure getting the proper nutrients from a healthy diet.

Important nutrients for eye health

Most nutrients that are good for eye health are classified as antioxidants. In short, antioxidants are compounds that help clear toxins from the body that can damage or kill cells over time. Having a diet rich in antioxidants like vitamins A, C and E; zinc; lutein and zeaxanthin protects eye cells and keep them functioning properly as we age.

Research is inconclusive about how much of each nutrient is needed to prevent eye disease, but it’s generally recommended to eat five servings of fruits and vegetables a day and fish twice per week¹. Each nutrient should be consumed in moderation, as too much of a certain mineral could have negative consequences².

Nutrient	Function	Food Sources
Lutein & zeaxanthin	Lutein and zeaxanthin can be found in the light sensitive tissue of the retina. They're antioxidants that protect the retina and macula from blue and UV-light which can damage retinal cells^1,3.	Leafy greens, colourful fruits and eggs. Lutein and zeaxanthin are usually found together.
Vitamin A	Vitamin A is important for making pigments that protect photoreceptor cells in the retina³. Vitamin A is an important antioxidant involved in preserving the cornea⁴.	Leafy greens, orange vegetables (carrots, sweet potatoes, squash), eggs yolks and dairy products.
Vitamin C	Vitamin C is an antioxidant found in the aqueous humor that neutralizes toxins on the outer part of the eye³.	Colourful fruits and vegetables like oranges, grapefruit, strawberries, green peppers and broccoli.
Vitamin E	Vitamin E is an antioxidant that protects retinal cells from toxins^3,5.	Vegetable oils, nuts, wheat germ and sweet potatoes.
Omega-3 fatty acids	Omega-3 fatty acids are important to the function of photoreceptors in the retina and also support the eye's outer layer by enhancing tear production^1,3,5.	Oily fish like tuna and salmon.
Zinc	Zinc is important for the production of visual pigments in the retina and is also an antioxidant^3,5.	Red meat, shellfish, nuts and seeds.

How nutrition protects against eye disease

While there’s no clear-cut rule about how eating certain foods can prevent specific eye diseases, a healthy and varied diet can reduce the risk of developing a wide range of eye diseases and other health complications related to vision impairment.
But while eating certain foods can’t prevent specific diseases, there are some nutrients that have been shown to reduce the likelihood of developing certain eye conditions.
Age-related macular degeneration (AMD) is when the macula starts to break down, causing blurriness and dark spots in central vision. Both zinc and vitamin C are known to be protective factors against this disease as they cleanse toxins from the retina and macula^3,5.
Cataracts are caused by changes to the fats and proteins in the lens that make it cloudy. As such, antioxidants like vitamin C, vitamin E, lutein and zeaxanthin have been found to prevent or slow the progression of cataracts since they’re able to remove harmful toxins that damage the lens^3,5.

Tips for making nutrition part of your life

Making nutrition a part of your lifestyle can be difficult, however making a few lifestyle changes here and there can make a difference over time. Here are a few quick tips to make sure your eyes are getting the nutrients they need on a daily basis.

Eating whole, minimally processed foods is important for getting your nutrient requirements since food processing generally removes important vitamins and minerals while adding excess salt and sugar⁶.
Choose recipes with lots of fruits and vegetables to enrich your daily nutrition requirements in delicious meals.
Consider taking supplements, as they’ve been shown to be effective at preventing or slowing the progression of certain eye diseases³. Always talk to your doctor before taking any supplements.

Overall, eating a healthy diet is key to maintaining general health and preserving visual acuity. Other healthy habits, in combination with eating right, getting enough sleep, exercising and maintaining a healthy weight, all contribute to general health and reduce the risk of eye disease.

If you’re looking to take proactive steps towards better eye health, consider exploring MacuMira Vision Therapy. This innovative treatment, combined with proper nutrition, can help you maintain and even improve your vision. Don’t wait—start nourishing your eyes today and experience the benefits for yourself.

Disclaimer: Always speak to your primary health care provider and/or eye care provider before making any changes to your lifestyle, activities or diet.

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