Did you know your diet can impact your eye health as you grow older?
It may come as no surprise that without good eye health, both our vision and our overall quality of life can begin to decline as we age.
From making everyday tasks harder to impacting our relationships, there is a lot at stake when it comes to our eye health.
Whether by embracing healthy eating habits or getting regular eye checks, there are steps you can take to maintain good eyesight as you age. Even vitamins and supplements can help.
Familiarizing yourself with these eye-healthy vitamins and supplements can ensure your eyesight continues to remain a priority as the years go by. Let's dive into the types of vitamins and supplements you might consider consuming in order to preserve your eye health.
Key takeaways
- Caring for your eye health can help preserve your eyesight by preventing sight-threatening conditions like glaucoma and other types of age-related eye disease.
- Certain vitamins and essential nutrients, such as vitamin A and vitamin C, can help you maintain eye health as you grow older.
- Consuming balanced meals, protecting the eyes with eyewear, and staying at a healthy weight can all help you maintain strong eye health.
See Related: How Long Does An Eye Exam Take?
Why eye health is important
It may come as no surprise that proper nutrition and regular exercise are important when it comes to staying healthy at any age.
But did you know that what you eat can have a significant impact on your eye health, too?
As we get older, our eyesight may begin to naturally deteriorate. This can occur due to normal changes to the eye’s structure as well as an increased risk of eye-related conditions like glaucoma, cataracts, presbyopia, and age-related macular degeneration.
These conditions and other general eyesight problems can manifest in several ways, including difficulty seeing up close, reduced ability to distinguish colors, and trouble seeing at night. More serious symptoms may include the risk of total vision loss in some patients.
How do vitamins and healthy foods help the eyes?
Sometimes, when we think of protecting our health as we age, our eye health often goes overlooked.
However, something as simple as consuming the right eye vitamins and nutritional supplements can help you optimize your eye health.
AREDS
One study called the Age-Related Eye Disease Study (AREDS) provided new insight into how diet affects eye conditions like macular degeneration.
Funded by the National Eye Institute, the study found that participants who were provided with a daily high-dose vitamin and mineral supplement, which included a combination of vitamin A, vitamin E, copper, and zinc. These vitamins were able to slow the progression of intermediate AMD or age-related macular degeneration.
AREDS 2
AREDS’ follow-up study, AREDS 2, removed the vitamin beta-carotene, replacing it with lutein and zeaxanthin. This combination was found to benefit participants who consumed low levels of these nutrients as part of their daily eating habits.
If you are one of many individuals deficient in certain important vitamins and minerals and aren't getting these from nutrition alone, there are other options to consider, including eye vitamins.
The best vitamins and essential nutrients for healthy eyes
When it comes to the best vitamins for eye health, antioxidants are key.
Powerful antioxidants can be found in the following vitamins
- Vitamin A
- Vitamin C
- Vitamin E
- Zinc
These remove oxidizing agents from the body, which are among the causes of cell aging and cell death. This is why antioxidants play such an important role in our eye health.
Certain foods contain essential vitamins and minerals that are valuable in achieving overall good health.
Consider how the following nutritional supplements or vitamin supplements can be incorporated into your everyday eating habits to help you enjoy better eye health.
Vitamin A
Vitamin A is responsible for the pigments in the eye’s retina and photoreceptors. Also known as retinol, this nutrient can help determine vision quality in low-light conditions.
Although it can only be found in animal products, some plant nutrients can be converted into vitamin A.
Some foods containing vitamin A include:
- Carrots
- Spinach, collard greens, and other dark leafy greens
- Dairy
- Liver
Vitamin C
Vitamin C, also known as ascorbic acid, is a nutrient that can be found in the aqueous humor fluid located in front of the eye lens. This well-known antioxidant contains benefits like preventing age-related cataracts and other eye diseases.
Although the body isn’t capable of producing this vitamin on its own, it can be found in many popular fruits and vegetables, including some of these eye-healthy foods such as:
- Kale
- Broccoli
- Oranges
- Peppers
Bonus: How to Donate Old Glasses & Eyewear
Vitamin E
Vitamin E, unlike vitamins A and C, is not a single compound but a group of compounds known as tocopherols and tocotrienols. These protect critical fatty acids from oxidation, which has indirect benefits on the eye. The following foods can be a good source of this type of vitamin:
- Avocados
- Almonds
- Sunflower seeds
Zinc
Zinc, which can be found in the retina and helps regulate its function, is another essential mineral that offers various benefits in regard to eye health. It is vital for producing melanin, which is a pigment that can protect the eye from the effects of harmful UV light.
This nutrient has valuable anti-inflammatory properties capable of reducing inflammation of the eye caused by conditions like uveitis or glaucoma. Some studies have even shown that supplementation may have the power to improve night vision in individuals with a deficiency.
Whether you consume these foods as part of your regular eating habits or through nutritional supplements, don't underestimate the power of nutrition when it comes to supporting eye health.
Other ways to protect your vision
While some vision changes happen naturally and are a regular part of the aging process for many, there may be steps you can take to help minimize the effect aging can have on your eyesight.
In addition to taking eye vitamins and other supplements to support eye health, some of these steps may include:
- Regular eye exams
- Following a balanced diet
- Maintaining a healthy weight
- Knowing your family’s eye health history
Scheduling regular eye exams
Scheduling regular eye exams with a skilled eyecare professional is one of the best things you can do to prevent age-related eye conditions.
Doing this can ensure your doctor continually monitors your vision while making recommendations about how to preserve your eyesight as you age.
Whether you show signs of macular degeneration or mild eye strain, the sooner you seek treatment, the better.
Following a balanced diet
Sticking to a healthy diet can provide great benefits when it comes to your overall health as you grow older.
Consuming meals rich in colorful fruits, vegetables, and protein is essential to get the vitamins and minerals you need to stay healthy.
You may choose to take supplements in order to get the right amount of vitamins and minerals, or you may even find these in the foods you already eat on a regular basis.
Other foods like chia seeds and egg yolks can all help improve vision and contribute to well-rounded nutrition.
Omega-3
Omega-3 fatty acids, found in fatty fish, are particularly beneficial for eye health. Omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial for eye health. Their inflammatory properties can help with common eye issues like dry eye, irritation, redness, or discomfort.
Maintain a healthy weight
Overweight and obese individuals are known to suffer from higher rates of conditions like diabetes and high blood pressure.
Unfortunately, these conditions can lead to eye-related symptoms like vision loss and blurred vision.
Know your family’s eye health history
Some eye conditions are hereditary. If members of your family suffer from serious eye-related conditions, it's important to let your doctor know.
Having this knowledge will allow them to perform the proper preventive screenings and exams.
Conclusion
Healthy eyesight is important for our quality of life as we get older. However, there are several preventative measures you can take to begin to preserve your eyesight sooner rather than later.
By scheduling regular eye appointments and exercising proper nutrition, you can diagnose eye issues in their early stages, improving your chances of restoring your full vision.
The sooner you begin taking your eye health seriously, the stronger it will be in the long run.
Keep Reading: Titanium Glasses: The Pros, Cons, & More
--
Oculus Eyecare is Seattle’s premier optometry practice and optical boutique for those looking to see and be seen in a new way. Located in South Lake Union on Denny Way, Oculus Eyecare offers comprehensive eye care services and exams for individuals and families in Seattle. Click here to schedule an appointment or a personal styling session. To stay connected and learn more, follow us on Facebook, Instagram, and X/Twitter.