KEEP AN EYE ON WHAT YOU EAT

By Garett Dickinson

Anutritious diet is essential for health, and this includes our vision. What one chooses to eat has a substantial impact on the eyes. There are also diet-influenced diseases, such as diabetes, that can be harmful to ocular health. Understanding these connections between ocular well-being and diet is crucial to long-term vision health.

Diet And Eye Disease

Like any part of the body, the eyes require specific nutrients to function properly. Certain nutrients either directly support the health of the eye or assist our bodies in using the nutrients that do. Zinc, for instance, is critical for transporting vitamin A from the liver to the eyes for the production of melanin, a protective pigment, within the retina. When these essential building blocks are deficient, the functional health of the eye will suffer. This can contribute to a variety of conditions like photophobia (light sensitivity), age-related macular degeneration (AMD), dry eyes and night blindness.

Other eye concerns that diet can help to offset are the conditions associated with diabetes, such as diabetic retinopathy and diabetic macular degeneration. Both ailments affect the blood vessels within the eyes and can lead to swelling, vision issues and even a detached retina. Diabetes can also increase the risk of developing cataracts and glaucoma. However, a proper diet containing the correct nutrients has been correlated in numerous studies with improved eye health. The Rotterdam Study, a largescale population analysis of chronic disease in the Netherlands, found an association between a diet with substantial amounts of fruit, vegetables and fish and a reduced risk of AMD. This correlation between a nutrient-dense diet and a lower risk for eye disease shows up again and again in multiple studies.

Diet is also critical in the prevention and maintenance of all forms of diabetes. So it becomes apparent that establishing healthy eating habits can be a holistic approach to both concerns.

Nutritional And Professional Support

As studies continue to find evidence of nutrition-based approaches to ocular health, it becomes clear that a proactive, diet-inclusive strategy should be a focus.

Nutrients Integral To Eye Health

Lutein and zeaxanthin: Antioxidants that collect in the retina to filter harmful blue light and protect against AMD and cataracts. Eat greens like spinach and kale, as well as broccoli and egg yolks.

OMEGA-3 FATTY ACIDS: Healthy fats that benefit the retina and reduce the risk of dry eye and AMD. Consume fatty fish like salmon and sardines and nuts and seeds like walnuts and flax.

VITAMIN A: Beneficial for the cornea, the transparent front of the eye, and for preventing night blindness. Seek out sweet potatoes, carrots, leafy greens and liver.

VITAMIN C: This antioxidant helps to lower the risk of developing AMD and also cataracts. Citrus fruits and both sweet and hot peppers contain high amounts of vitamin C.

VITAMIN E: Another antioxidant, this nutrient reduces free radical damage. Some nuts and seeds are high in vitamin E, such as almonds, hazelnuts, peanuts and sunflower seeds.

ZINC: A mineral that helps transport vitamin A to the eye and assists in beneficial enzyme production. Lean meats, legumes, shellfish and some nuts and seeds are good sources of zinc.

In addition to diet, regular checkups with the doctor should never be left out of the equation. Eye care professionals are a frontline defense in preventing and treating eye ailments. Doctors will examine the eyes and assess potential risks from family medical history.

For those living with a diabetes diagnosis, regular eye checkups are even more important. Early detection is vital to prevent and minimize the increased ocular risks associated with diabetes, and both diet and doctors are seen as fundamental safeguards. Ensuring the best eye health possible is attainable for anyone when a healthy diet and proactive medical assessments are combined. So look out for yourself by keeping an eye on what you eat and seeing your doctor regularly.