Did you know nutrition plays an important part for good eye health? Antioxidants and nutrients are protective against cataracts and degeneration of the macule. We focus on a balanced diet for weight loss or weight gain and other conditions, but there is not much importance placed on foods that keep our eyes healthy and yes, eating for healthy eyes goes way beyond just carrots!

Fish

Rich in omega 3 fatty acids, fish like salmon, mackerel, sardines and tuna prevent macular degeneration and dry eyes. Studies have shown that omega 3 acids in oral form helped in treating computer vision syndrome. (Bhargava, Rahul et al.Oral omega-3 fatty acids treatment in computer vision syndrome related dry eye. Contact Lens and Anterior Eye , Volume 38 , Issue 3 , 206 - 210) The Docosahexanoic Acid present in Omega 3 is primarily responsible for this protective action as it is important for cell membrane maintenance and retinal damage due to oxidative stress. (Flood, V. M. & Mitchell, P. 2008, 'Vision and maintaining eye sight', Scientific Consensus Workshop Omega-3 Fatty Acids for Baby Boomers, vol. October 2008, pp. 18-21.)

Green leafy vegetables

Rich in plant pigments called lutein and zeaxanthin; greens like spinach are protective of eye health due to powerful antioxidants. In addition broccoli, peas and avocado contain this combination of antioxidants. These antioxidants found in the retina help to absorb damaging visible light (high-energy blue wavelengths of light) and help protect and maintain healthy cells in the eyes. Our bodies do not produce lutein and zeaxanthin, hence intake from diet is important.

The MPOD - macular pigment optical density helps measure the amount of lutein and zeaxanthin in the macular region of the retina and is now a useful Biomarker to predict disease and visual function.

Eggs

Eggs contain lutein and Vitamin A which is protective against night blindness.

Whole grains

These are rich in Vitamin E, Niacin and Zinc promoting good eye health by keeping tissues and membranes strong. Grains for a healthy diet include whole wheat, brown rice and quinoa.

Citrus fruits

These contain the powerful antioxidant Vitamin C. Strawberries and capsicum also contain a good amount of Vitamin C. Vitamin C plays a role in preventing glaucoma.

Nuts

Nuts have healthy fats like omega 3 fatty acids and Vitamin E an antioxidant which fights free radical damage to prevent macular degeneration. Nuts like almonds, hazelnuts and peanuts are rich in vitamin E, include a fistful into your daily diet by adding to porridges or roasting and adding to salads.

B Complex vitamins

These vitamins help by reducing inflammation and elevated homocysteine levels in the blood. These play an important role in preventing macular degeneration. They also help treating uveitis, a common cause of blindness.

Vitamin B12 in particular helps to improve vision, the body recycles Vitamin 12. This can be obtained from meat, eggs, fish shellfish, milk, dairy products, vegetarian sources include miso, tempeh and yeast

Orange and yellow vegetables

Foods like papaya, pumpkin, tomatoes, coloured capsicum, corn, muskmelon and yes..... carrots! These all contain carotenoids which give them their colour; these reduce the risk of eye diseases to a great extent. Without enough Vitamin A the eyes photoreceptors deteriorate leading to vision problems. β- carotene is a carotenoid with high provitamin A activity, which helps to protect vision, especially night vision and also provides protection against macular degeneration and development of senile cataract (due to old age). (Silva Dias, J.C. (2014) Nutritional and Health Benefits of Carrots and Their Seed Extracts. Food and Nutrition Sciences, 5, 2147-2156)

Sunflower seeds

These are good sources of Zinc and Vitamin E and are good for eye health. The importance of zinc in eye health is often understated. In eye health, zinc acts as a helper molecule by bringing vitamin A from the liver to the retina in order to produce melanin (which is a pigment that helps protect the eyes). Zinc is found in high concentrations in the retina and a vascular tissue layer under the retina called the choroid. Deficiency has been linked to poor night vision, cataract, alopecia (loss of hair from the scalp, eyebrows and eyelashes), low immunity and mental sluggishness. (American Optometric Association)

A healthy nutrient rich diet is important for eye health. In addition to maintaining a normal blood pressure and healthy blood sugar levels, a healthy diet prevents problems like diabetic retinopathy and macular degeneration. This is caused when the blood pressure damages the tiny blood vessels in the retina obstructing blood flow.