Eye doctors have urged people to start consuming specific foods if they want to boost their eye health and improve their vision. A specialist in eye surgery as well as comprehensive ophthalmology, the doctor Ninel Z Gregori, MD, looked at research that said certain colourful and vitamin-rich foods can be a game-changer.
In research that she reviewed, it was revealed that adding foods to your daily diet which are rich in vitamins C and E, zinc, lutein and zeaxanthin are a great way to boost eye health. The vitamins in what is known as the Mediterranean Diet are “essential for protecting vision in people with cataracts or glaucoma – though it’s not exactly clear how”, the research admitted.
What foods can I eat to make my vision better and eyes healthier?
Here are some foods that are natural sources of these nutrients:
- Vitamin C: Oranges, grapefruit, kiwifruit, strawberries, tomatoes, red and green peppers, and broccoli
- Vitamin E: Almonds, sunflower seeds, olive oil, and avocadoes
- Zinc: Legumes (beans and lentils): seeds, meat/seafood, dairy and eggs
- Lutein and zeaxanthin – ‘carotenoids’: Leafy green vegetables like kale, spinach, collard greens, and Swiss chard
The research stated: “Broccoli, asparagus, and colorful fruits like raspberries, papaya, peaches, and mangoes are also chock-full of these eye-healthy micro-nutrients, which are found naturally in the retina – the light sensitive tissue lining the back of the eye.”
As well as these foods, you will also want to ensure you are eating enough Omega-3 and Omega-6. The research explained: “These fatty acids are found in oily fish like salmon, trout and sardines. Nuts and oils like walnuts and sunflower oil are natural sources of omega-6 fatty acids”
Following a Mediterranean diet has been linked to a significantly lower risk of progression in late-stage age-related macular degeneration (AMD), a leading cause of vision loss in older adults. However, some fish may contain high levels of mercury and should be limited or avoided altogether during pregnancy. If you’re pregnant, you should consult your doctor to determine a safe amount of fish to include in your diet, the expert warns.
“For people who have or are at risk for macular degeneration at any stage, following the well-liked Mediterranean diet can lower your rate of disease progression by 25% or more. This diet is also good for your brain health, and is associated with reduced risk of cognitive impairment,” says ophthalmologist and Academy member Emily Chew, MD, a researcher at the National Eye Institute.
As well as this, opting for a Mediterranean-based diet may also help protect against cataracts and glaucoma, though further research is needed to confirm these benefits, the research found. For people with diabetes or at risk of developing it, the Mediterranean diet, which is low on the glycemic index, can aid in blood sugar control and may help prevent diabetic retinopathy.
According to the NHS, “diabetic retinopathy is a complication of diabetes, caused by high blood sugar levels damaging the back of the eye (retina). It can cause blindness if left undiagnosed and untreated.”
To minimise the risk of this happening, people with diabetes should:
- ensure they control their blood sugar levels, blood pressure and cholesterol
- attend diabetic eye screening appointments – screening is offered to all people with diabetes aged 12 and over to pick up and treat any problems early on
Vitamins and supplements aren’t a cure for eye diseases and won’t restore lost vision, but maintaining good nutrition at every age is essential for overall health – including your eyes.
A balanced diet can play a key role in preserving vision. If you have concerns about your eye health,they urge people to discuss them with your ophthalmologist.