Nutrition for healthy eyes

12/07/2024

Maintaining optimal vision throughout life is essential. A balanced diet rich in certain nutrients could help preserve eyesight and reduce the risk of age-related eye diseases.

Carotenoids are natural pigments found in many yellow, orange and red fruits and vegetables. Some of these carotenoids, such as lutein and zeaxanthin, have antioxidant properties and are important for visual health. These two antioxidants protect the retina and may reduce the risk of age-related eye diseases such as age-related macular degeneration (AMD) and cataracts. Therefore, foods rich in these antioxidants, such as spinach, kale, corn, egg yolk or broccoli, could help maintain optimal vision in the long term.

Vitamin A (found in carrots, sweet potatoes, spinach) is considered essential for night vision and corneal health. Vitamin C (found in citrus fruits, kiwis and peppers) and vitamin E (found in nuts, seeds, and avocados) are also important for eye health. Omega 3 fatty acids (found in salmon, sardines, chia and walnuts) help maintain adequate lubrication of the eye and reduce inflammation. Minerals such as zinc (found in lean meat, seafood, and legumes), selenium (found in Brazil nuts, tuna, eggs and oats) and magnesium (found in chard, nuts, seeds, quinoa, and brown rice) are also  beneficial for maintaining eye health.

In addition to good nutrition, it is important to have regular eye checkups and maintain healthy eye care habits.