{"id":5444,"date":"2020-05-31T12:28:08","date_gmt":"2020-05-31T12:28:08","guid":{"rendered":"https:\/\/www.optometrists.org\/wordpress\/?page_id=5444"},"modified":"2022-01-25T07:20:18","modified_gmt":"2022-01-25T07:20:18","slug":"eyes-and-nutrition","status":"publish","type":"page","link":"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/eyes-and-nutrition\/","title":{"rendered":"Eyes and Nutrition"},"content":{"rendered":"<h2><b>How does nutrition impact ocular health?<\/b><\/h2>\n<p><strong>This is only a guide\u2014 medical advice should always be sought before considering any dietary change. A balanced diet should provide all the nutrients required for optimum eye health.<\/strong><\/p>\n<p>Nutrients are vital for healthy eyes. Many nutrients help to support eye function, and serve as protection against harmful light. In this way, nutrients may reduce the risk of age-related degenerative ocular diseases that can put your vision in danger.<\/p>\n<p>While the development of ocular diseases does depend on many risk factors, the foods that you consume may contribute as well.<\/p>\n<p><i>The following nutrients have been associated with healthy ocular function, and a decreased risk of ocular diseases.\u00a0<\/i><\/p>\n<h2><b>Vitamin A<\/b><\/h2>\n<p>Vitamin A is essential for maintaining the eyes\u2019 photoreceptors\u2014 the light sensing cells. Without this vitamin, night blindness, <a href=\"https:\/\/www.optometrists.org\/dry-eye\/what-is-dry-eye-syndrome\/\">dry eyes<\/a>, or other severe ocular conditions can develop.<\/p>\n<p><b>Vitamin A deficiency is one of the most common causes of blindness.\u00a0<\/b><\/p>\n<p>Those at highest risk of vitamin A deficiency are:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Pregnant women<\/li>\n<li style=\"font-weight: 400;\">Breastfeeding mothers<\/li>\n<li style=\"font-weight: 400;\">Infants<\/li>\n<li style=\"font-weight: 400;\">Children<\/li>\n<li style=\"font-weight: 400;\">Cystic fibrosis<\/li>\n<li style=\"font-weight: 400;\">Chronic diarrhea<\/li>\n<\/ul>\n<h3><strong>Are your eyes telling you that you may be vitamin A deficient?<\/strong><\/h3>\n<p><strong>Eye problems are some of the most common issues associated with vitamin A deficiency.<\/strong><\/p>\n<ul>\n<li><strong>Dry eyes<\/strong>, or the inability to produce tears is one of the first signs of vitamin A deficiency. In rare cases, extremely low vitamin A levels can lead to complete blindness or dying corneas, characterized by marks called Bitot\u2019s spots.\n<ul>\n<li>One study found that taking vitamin A supplements for 16 months decreased the prevalence of dry eyes by 63%, among infants and children.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul><\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li><strong>Night blindness<\/strong>, or the inability to see clearly in dark environments.\n<ul>\n<li>In one study, vitamin A was given to women in the form of food and supplements. Both forms had the same positive effect\u2014 improving the women\u2019s ability to adapt to darkness by over 50%, over six weeks of treatment.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Other signs that you may be deficient in vitamin A include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Inflamed skin<\/li>\n<li style=\"font-weight: 400;\">Infertility<\/li>\n<li style=\"font-weight: 400;\">Delayed growth<\/li>\n<li style=\"font-weight: 400;\">Respiratory infections<\/li>\n<li style=\"font-weight: 400;\">Acne or breakouts<\/li>\n<li style=\"font-weight: 400;\">Poor wound healing<\/li>\n<\/ul>\n<h3><b>Which foods contain vitamin A?<\/b><\/h3>\n<p>Animal products and many fruits and vegetables, including:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Fish<\/li>\n<li style=\"font-weight: 400;\">Liver<\/li>\n<li style=\"font-weight: 400;\">Dairy<\/li>\n<li style=\"font-weight: 400;\">Carrots<\/li>\n<li style=\"font-weight: 400;\">Spinach<\/li>\n<li style=\"font-weight: 400;\">Kale<\/li>\n<li style=\"font-weight: 400;\">Sweet potatoes<\/li>\n<li style=\"font-weight: 400;\">Red peppers<\/li>\n<li style=\"font-weight: 400;\">Grapefruit<\/li>\n<li style=\"font-weight: 400;\">Pistachio nuts<\/li>\n<li style=\"font-weight: 400;\">Broccoli<\/li>\n<li style=\"font-weight: 400;\">Mango<\/li>\n<li style=\"font-weight: 400;\">Butternut squash<\/li>\n<\/ul>\n<h2><b>Lutein &amp; Zeaxanthin<\/b><\/h2>\n<p><b><\/b><strong>These potent antioxidants offer many health benefits, though they are best known for protecting your eyes.<\/strong><\/p>\n<p>Lutein and zeaxanthin are yellow carotenoid antioxidants known as macular pigments because they are found in high concentrations in the macula. They protect your eyes from the <a href=\"https:\/\/www.optometrists.org\/optical\/sunglasses\/\">sun\u2019s UV rays<\/a> and harmful <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/blue-light-and-screens\/\">blue light<\/a>.<\/p>\n<p>Many studies have shown that these nutrients are associated with a reduced risk of chronic eye diseases, including <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/eye-conditions\/macular-degeneration-guide\/macular-degeneration\/\">age-related macular degeneration<\/a> (AMD), <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/eye-conditions\/guide-to-cataracts\/cataracts\/\">cataracts<\/a>, <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/eye-conditions\/guide-to-diabetes-and-the-eyes\/diabetic-retinopathy\/\">diabetic retinopathy<\/a>, and uveitis.<\/p>\n<ul>\n<li>Low levels of these carotenoids are associated with age-related macular degeneration (AMD) and cataracts, while higher levels may reduce risk of AMD by up to 57%.<\/li>\n<li>According to research, consuming 6-20 mg of lutein and zeaxanthin per day can significantly reduce your risk of ocular conditions.<\/li>\n<li>According to the Age-Related Eye Disease Study 2 (AREDS2), 10 mg of lutein and 2 mg of zeaxanthin caused a significant reduction in AMD progression<strong>.<\/strong><\/li>\n<\/ul>\n<ul><\/ul>\n<ul><\/ul>\n<h3><b>Which foods contain lutein and zeaxanthin?<\/b><\/h3>\n<p>Green leafy vegetables, and other healthy food sources, including:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Spinach<\/li>\n<li style=\"font-weight: 400;\">Swiss chard<\/li>\n<li style=\"font-weight: 400;\">Kale<\/li>\n<li style=\"font-weight: 400;\">Parsley<\/li>\n<li style=\"font-weight: 400;\">Pistachios<\/li>\n<li style=\"font-weight: 400;\">Green peas<\/li>\n<li style=\"font-weight: 400;\">Egg yolks<\/li>\n<li style=\"font-weight: 400;\">Sweet corn<\/li>\n<li style=\"font-weight: 400;\">Red grapes<\/li>\n<\/ul>\n<p>Keep in mind, carotenoids are absorbed better when eaten together with fat\u2014 so add some olive oil or avocado to your plate!<\/p>\n<h2><b>Vitamin C<\/b><\/h2>\n<p>Vitamin C (ascorbic acid) is an antioxidant that is highly concentrated in the aqueous humor of the eye\u2014 directly linked to dietary intake. By increasing vitamin C consumption, you can increase the vitamin C concentration in your eyes.<\/p>\n<ul>\n<li><b>Vitamin C is associated with a lower risk of developing cataracts.\u00a0<\/b><\/li>\n<li><strong>When vitamin C is consumed with other essential nutrients, it can slow the progression of AMD and vision loss.<\/strong><\/li>\n<\/ul>\n<h3><b>Which foods contain vitamin C?<\/b><\/h3>\n<p>Many fruits and vegetables, including:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Bell peppers<\/li>\n<li style=\"font-weight: 400;\">Citrus fruits<\/li>\n<li style=\"font-weight: 400;\">Kale<\/li>\n<li style=\"font-weight: 400;\">Broccoli<\/li>\n<li style=\"font-weight: 400;\">Guava<\/li>\n<\/ul>\n<p><b>SEE RELATED:\u00a0<\/b><a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/eyes-and-nutrition\/\">Eyes and Nutrition<\/a><\/p>\n<p><b><a href=\"https:\/\/www.optometrists.org\/practice-search\/\">Schedule an appointment with an eye doctor near you<\/a> if you have noticed any changes in your vision.<\/b><\/p>\n\n\t<div class=\"practice-search-widget\">\n\t\t<h3>Find an eye doctor near you<\/h3>\n\t\t\n\t<form class=\"practice-search-form practice-search-form-widget\" action=\"https:\/\/www.optometrists.org\/practice-search\/results\/\" method=\"get\">\n\n\t\t<input type=\"hidden\" name=\"distance\" value=\"100\" class=\"practice-search-distance\">\n\t\t<input type=\"hidden\" name=\"page\" class=\"practice-search-page\">\n\t\t<input type=\"hidden\" name=\"address_latitude\"><input type=\"hidden\" name=\"address_longitude\">\n\n\t\t<input type=\"text\" name=\"address\" class=\"practice-search-address\" placeholder=\"City, Surburb or Address\" value=\"\">\n\n\t\t\n\t\t\t<input type=\"hidden\" name=\"distance\" value=\"100\" class=\"practice-search-distance\">\n\n\t\t\n\n\t\t<button type=\"submit\" class=\"practice-search-button\">\n\t\t\t\t\t\t\t\t\t<svg width=\"19\" height=\"19\" viewBox=\"0 0 19 19\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M10.6796 0.130005C9.15708 0.130059 7.66615 0.5646 6.38198 1.38258C5.09781 2.20057 4.07373 3.36803 3.43004 4.74783C2.78634 6.12763 2.54976 7.66246 2.74808 9.17205C2.9464 10.6816 3.57139 12.1033 4.54964 13.27L0.729639 17.08C0.6364 17.1732 0.562439 17.2839 0.511979 17.4058C0.461519 17.5276 0.435547 17.6581 0.435547 17.79C0.435547 17.9219 0.461519 18.0524 0.511979 18.1743C0.562439 18.2961 0.6364 18.4068 0.729639 18.5C0.917942 18.6883 1.17334 18.7941 1.43964 18.7941C1.5715 18.7941 1.70207 18.7681 1.82389 18.7177C1.94571 18.6672 2.0564 18.5932 2.14964 18.5L5.99964 14.62C7.35406 15.6038 8.98566 16.1324 10.6596 16.13C12.7814 16.13 14.8162 15.2871 16.3165 13.7869C17.8168 12.2866 18.6596 10.2517 18.6596 8.13C18.6596 6.00827 17.8168 3.97344 16.3165 2.47315C14.8162 0.97286 12.7814 0.130005 10.6596 0.130005H10.6796ZM10.6796 14.13C9.49295 14.13 8.33291 13.7781 7.34622 13.1188C6.35952 12.4595 5.59049 11.5225 5.13636 10.4261C4.68224 9.32975 4.56342 8.12335 4.79493 6.95946C5.02644 5.79558 5.59788 4.72648 6.437 3.88736C7.27611 3.04825 8.34521 2.4768 9.5091 2.24529C10.673 2.01378 11.8794 2.1326 12.9757 2.58673C14.0721 3.04085 15.0092 3.80989 15.6685 4.79658C16.3277 5.78328 16.6796 6.94332 16.6796 8.13C16.6796 9.7213 16.0475 11.2474 14.9223 12.3726C13.7971 13.4979 12.2709 14.13 10.6796 14.13Z\" fill=\"#fff\"\/><\/svg>\n\t\t\t\t\t<\/button>\n\n\t\t<button type=\"button\" class=\"practice-search-use-my-location\">\n\t\t\tSearch near me\n\t\t<\/button>\n\n\n\t<\/form>\n\n\n\n\t\t<\/div>\n\n\t\n<h2><b>Vitamin E<\/b><\/h2>\n<p><b><\/b>This fat-soluble antioxidant protects the fatty acids in the eyes from free radicals, or unstable molecules, which cause healthy tissue to degenerate. The retina has a high concentration of fatty acids, so sufficient vitamin E intake is essential for optimal ocular health.<\/p>\n<p><b>Severe vitamin E deficiency may lead to retinal degeneration and blindness.\u00a0<\/b><\/p>\n<h3><b>Which foods contain vitamin E?<\/b><\/h3>\n<p>Healthy food sources, including:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Tree nuts<\/li>\n<li style=\"font-weight: 400;\">Peanuts<\/li>\n<li style=\"font-weight: 400;\">Sunflower seeds<\/li>\n<li style=\"font-weight: 400;\">Vegetable oils<\/li>\n<li style=\"font-weight: 400;\">Green leafy vegetables<\/li>\n<\/ul>\n<h2><b>Essential fatty acids<\/b><\/h2>\n<p><b><\/b>Omega-3 fatty acids EPA and DHA are vital for ocular health. DHA is found in high concentration in the retina, where it may help to support ocular function. DHA is also important for healthy brain and <a href=\"https:\/\/www.optometrists.org\/childrens-vision\/guide-to-vision-development\/\">eye development<\/a>, especially during infancy.<\/p>\n<ul>\n<li><b>DHA deficiency can cause vision problems, especially in children.<\/b><\/li>\n<li><b>Research has shown that increasing omega-3 intake may help to <a href=\"https:\/\/www.optometrists.org\/dry-eye\/natural-remedies-for-dry-eyes\/\">relieve symptoms of dry eye syndrome<\/a>.<\/b><\/li>\n<\/ul>\n<p>A study was conducted to determine if EPA and DHA increased tear production in people with dry eyes. The study concluded that taking daily supplements including EPA and DHA for three months, resulted in a significant reduction of dry eye symptoms.<\/p>\n<p>Omega-3 fatty acids may also help to reduce the risk of other <a href=\"https:\/\/www.optometrists.org\/childrens-vision\/guide-to-pediatric-eye-conditions\/a-guide-to-childrens-eye-diseases\/\">ocular diseases<\/a>. According to research, taking at least 500 mg of omega-3 daily may reduce the risk of diabetic retinopathy.<\/p>\n<h3><b>Which foods contain omega-3 fatty acids?<\/b><\/h3>\n<p>Oily fish is the best food source as it contains high amounts of EPA and DHA. Omega-3 supplements containing fish oil or microalgae are good sources as well.<\/p>\n<h2><b>Zinc<\/b><\/h2>\n<p><b><\/b>Zinc is an essential mineral that is highly concentrated in the retina and the vascular tissue layer under the retina (choroid). Zinc\u2019s primary role is to bring vitamin A from the liver to the retina to enable melanin production\u2014 a pigment in the eye that functions as a filter to protect our eyes from harmful light, such as the sun\u2019s UV rays.<\/p>\n<p><b>Zinc deficiency may cause night blindness.\u00a0<\/b><\/p>\n<h3><b>Which foods contain zinc?<\/b><\/h3>\n<p>A variety of healthy food sources, including:<\/p>\n<ul>\n<li style=\"font-weight: 400;\">Red meat<\/li>\n<li style=\"font-weight: 400;\">Poultry<\/li>\n<li style=\"font-weight: 400;\">Oysters<\/li>\n<li style=\"font-weight: 400;\">Beans<\/li>\n<li style=\"font-weight: 400;\">Whole grains<\/li>\n<li style=\"font-weight: 400;\">Dairy products<\/li>\n<li style=\"font-weight: 400;\">Chickpeas<\/li>\n<li style=\"font-weight: 400;\">Pumpkin seeds<\/li>\n<li style=\"font-weight: 400;\">Tree nuts<\/li>\n<li style=\"font-weight: 400;\">Peanuts<\/li>\n<\/ul>\n<h2><b>The importance of a healthy lifestyle\u00a0<\/b><\/h2>\n<p>Throughout our lives, we have all been told to maintain a healthy lifestyle in order to ensure a healthy body and mind.<\/p>\n<p>If you find it difficult to fulfill all of your spinach, kale, and broccoli requirements, don\u2019t worry\u2014 many of the essential nutrients that your body craves can be found in a variety of foods!<\/p>\n<p><strong>A healthy lifestyle not only includes a special nutrient filled diet, but also regular exercise. These healthy habits will reduce your risk of many chronic and ocular diseases, and facilitate the best path for a life of clear and comfortable vision.<\/strong><\/p>\n<p><b>LEARN MORE: <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/\">Guide to Eye Health<\/a><\/b><\/p>\n<p><b><a href=\"https:\/\/www.optometrists.org\/practice-search\/\">Schedule an appointment with an eye doctor near you<\/a> if you have noticed any changes in your vision.<\/b><\/p>\n<p><em>Maintain your health for optimal performance. Your body will thank you.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How does nutrition impact ocular health? A balanced diet should provide all the nutrients required for optimum eye health. Nutrients are vital for healthy eyes. Many nutrients help to support eye function, and serve as protection against harmful light. In this way, nutrients may reduce the risk of age-related degenerative ocular diseases that can put your vision in danger.<\/p>\n","protected":false},"author":4,"featured_media":6177,"parent":12328,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template-article.php","meta":{"footnotes":""},"categories":[],"tags":[84,95,221,216,373,402],"class_list":["post-5444","page","type-page","status-publish","has-post-thumbnail","hentry","tag-adults","tag-childrens-vision","tag-development","tag-disease","tag-prevention","tag-vitamins"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Eyes and Nutrition - Optometrists.org<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/eyes-and-nutrition\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eyes and Nutrition - Optometrists.org\" \/>\n<meta property=\"og:description\" content=\"How does nutrition impact ocular health? 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A balanced diet should provide all the nutrients required for optimum eye health. Nutrients are vital for healthy eyes. Many nutrients help to support eye function, and serve as protection against harmful light. 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