eye health and nutrition: what should i eat to keep my eyes healthy?

about five per cent of canadians suffer from some form of visual impairment and nearly half of canadians surveyed have a family member who suffers from one of the four most common eye conditions. these include:

age-related macular degeneration: a disorder where a person’s sharp, central vision slowly worsens, making it more difficult to read or see fine details.

glaucoma: a form of optic nerve damage, largely caused by increased pressure in the eye, than can lead to vision loss.

cataracts: a clouding of the lens of the eye, which often happens with age.

diabetic retinopathy: damage to blood vessels of the retina because of diabetes.

according to the canadian association of optometrists , three in four causes of vision loss are either treatable or preventable with early intervention. and a big part of prevention and management of eye conditions comes down to nutrition.

nutrition and eye health

this explains why the nutrients most strongly associated with good eye health are all strong antioxidants .

vitamin c: this common vitamin is found in richest supply in foods such as citrus fruit, mango, kiwi, strawberries, broccoli, kale, brussels sprout and spinach. vegans and vegetarians should combine vitamin c rich foods with those that are iron-rich, like nuts, seeds, legumes and whole grains to help improve iron absorption.

vitamin e: foods we typically classify as “healthy fats,” such as almonds, sunflower seeds, avocado, trout, shrimp and olive oil, are good sources of vitamin e. broccoli, spinach, kiwi and squash are also sources. many of the foods that are high in both vitamin e and c are also naturally high in potassium, which is useful to fight back against high blood pressure and offers further protection against eye damage.

lutein/zeaxanthin: while these may sound unfamiliar, lutein and zeaxanthin are dietary antioxidants that have been strongly associated with good eye health. they are found in great supply in leafy green vegetables such as spinach, chard, kale, broccoli, brussels sprout and asparagus. you can also find them in pumpkin, pistachios, carrots and egg yolks. you may find it interesting that both of these important antioxidants naturally occur in the retina.

zinc: an essential mineral, zinc can be found in a wide variety of animal and plant-based sources, including beef, poultry and pork as well as lentils, chickpeas and hemp seeds. the latter are also particularly useful for those living with diabetes, and could play an additional protective role for your vision by supporting improved blood sugar management.

in case you want to know more about the research around nutrition and eye health, including the roles these specific nutrients play in supporting good vision, the american optometric association is a brilliant resource for keeping your peepers in working order.

andy is a registered dietitian and author who has operated a private practice in toronto since 2015.  he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com