How nutrition can play an essential role in looking after your eye health

Eating healthily and getting the right nutrients can go a long way toward keeping your eyes healthy. Here are some tips.

Maintaining a healthy and nutritious diet is an important part of looking after your eye health. Nutrients play an essential role in maintaining your eye health and lowering the risk of age-related degenerative eye diseases such as macular degeneration, diabetic retinopathy, retinal vascular occlusion, and cataracts.  

Your diet can impact your eye health as the nutrients you put into your body can protect your eyes from free radicals, which are unstable oxygen cells that can cause the aging and degeneration of healthy tissue over time.

Here’s what a nutrient rich diet could look like

Antioxidants, including vitamins A, C, and E, can help to reduce the damage from free radicals.

• Vitamin A is important to protect the cornea (clear front surface of the eye) and is found in the back of your eye in light sensitive cells (photoreceptors) called rods and cones. These cells are responsible for converting light into electrical impulses which are sent to your brain and converted into images. A Vitamin A deficiency can cause dry eyes or night blindness. Good sources of vitamin A include dairy products, fish, and vegetables such as kale, spinach, and carrots.
• Vitamin C is an important antioxidant found in the colourless, transparent, gel-like substance in your eye called the vitreous, located between the lens and the retina. It absorbs and maintains low levels of oxygen within your eyes, reducing the risk of cataracts. Sources of vitamin C can be found in citrus fruits and vegetables such as capsicum and broccoli.
• Vitamin E is important to help protect the retinal epithelial cells which form the outermost layer of the retina by deactivating free radicals. Vitamin E can be found in seeds, nuts, and vegetable oils.

Other antioxidants are carotenoids, like lutein and zeaxanthin. These nutrients are found in the retina and are highly concentrated in the macula. The macula is a small oval-shaped area, only about 5.5mm in diameter, in the centre part of your retina at the back of the eye. Your macula is responsible for your sharp central vision. Carotenoids can help to protect your eyes from harmful UV rays. A diet rich in these nutrients can help to prevent age-related macular degeneration and cataracts. Foods that are rich in lutein and zeaxanthin include leafy greens like kale, spinach, cabbage, bok choy, and egg yolks.

Zinc is another essential mineral that helps protect your eyes from harmful UV rays. Zinc works alongside Vitamin A to create the pigment melanin which protects your eye, and when taken with other antioxidants, it can help prevent age-related macular degeneration. Foods rich in zinc include oysters, beef, pork, yogurt, chickpeas, beans, cashew, and peanuts.

Foods that are high in Omega-3s and fatty acids are also important for your eye health to help in preventing age-related macular degeneration. Fish such as salmon, mackerel, and sardines are the best example of an omega-3 rich food source. Other sources include nuts and seeds, such as chia seeds, flaxseeds, walnuts, and canola oil.

Dietary supplements may also be useful in increasing your intake of these antioxidants and fatty acids. Please consult your doctor prior to taking supplements.

Although a diet consisting of these nutrients will not cure eye disease, maintaining a nutrient-rich diet is beneficial to your overall health, as well as your eye health.

Other ways to look after your eye health

Other than your diet and the nutrients you consume, there are also other ways to look after your eye health. This includes:

• Wearing eye protection, like sunglasses and a hat. This helps to protect your eyes from harmful sun rays. It is also important to wear eye protection like goggles if you work in an environment where you’re at risk of getting chemicals or stray materials in your eyes.
• Avoiding smoking. Smoking can increase your risk of eye diseases including cataracts and macular degeneration. If you need help with quitting smoking, contact your doctor or call the Quitline on 13 78 48.
• Taking regular breaks from looking at screens, as well as sitting at an arm’s length distance away from the computer screen.
• Having regular eye tests. It is recommended to have an eye test every 2-3 years; however, you may need to visit your optometrist or ophthalmologist more frequently if you have a diagnosed eye disease, a family history of eye disease, or a medical condition that could affect your eye health such as diabetes or high blood pressure.