Eye Nutrition
A healthy diet plays a vital role in maintaining good vision and preventing age-related eye conditions like macular degeneration, cataracts, and dry eyes. Certain nutrients help protect the eyes from damage caused by light, aging, and oxidative stress.
Key Nutrients for Eye Health:
Lattice degeneration is a condition where the retina becomes thinned and weakened, often appearing in a lattice-like pattern. It commonly affects the peripheral (outer) areas of the retina and can make the retina more prone to tearing or detaching.
Vitamin A
- Essential for night vision and maintaining a healthy cornea
- Sources: Carrots, sweet potatoes, spinach, kale, liver, eggs
Lutein and Zeaxanthin
- Help protect the retina and reduce the risk of age-related macular degeneration (AMD)
- Sources: Leafy greens (kale, spinach), corn, broccoli, peas, eggs
Omega-3 Fatty Acids
- Help prevent dry eyes and may protect against AMD
- Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts
Vitamin C
- An antioxidant that helps reduce the risk of cataracts and supports overall eye health
- Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, tomatoes
Vitamin E
- Protects eye cells from free radical damage
- Sources: Almonds, sunflower seeds, hazelnuts, vegetable oils
Zinc
- Important for bringing vitamin A from the liver to the retina and helping produce melanin, which protects the eye
- Important for bringing vitamin A from the liver to the retina and helping produce melanin, which protects the eye
Tips for Good Eye Nutrition:
- Eat a colourful, balanced diet with plenty of fruits and vegetables
- Include leafy greens and orange/yellow vegetables regularly
- Have fish 2–3 times per week or take omega-3 supplements if needed
- Stay hydrated to support tear production and eye comfort
- Avoid excessive sugar, processed foods, and unhealthy fats
Supplements:
- For people at risk of age-related macular degeneration, doctors may recommend the AREDS2 supplement formula