Nutrition and Eye Health: What Your Optometrist Wants You to Know

When it comes to caring for your eyes, regular exams and protective eyewear often come to mind first. But did you know that your diet plays a powerful role in maintaining healthy vision? The foods you choose every day can help prevent eye conditions, slow age-related changes, and support long-term eye health. At Essential Eyes Columbia, we want you to understand the connection between nutrition and your vision so you can make choices that protect your sight.

Key Nutrients for Healthy Eyes

• Vitamin A: Vitamin A helps your eyes produce the pigments necessary for proper vision, especially in low light. It also supports the cornea, the clear front surface of the eye. Carrots, sweet potatoes, and leafy greens are excellent sources.

• Lutein and Zeaxanthin: These antioxidants act as natural “sunglasses” for your eyes by filtering harmful blue light. They are found in foods like spinach, kale, and broccoli and may reduce the risk of age-related macular degeneration (AMD) and cataracts.

• Omega-3 Fatty Acids: Omega-3s support retinal health and can help reduce symptoms of dry eye. You can find them in fatty fish such as salmon, tuna, and mackerel, as well as in flaxseeds and walnuts.

• Vitamin C and Vitamin E: Both are powerful antioxidants that protect eye tissue from damage caused by free radicals. Citrus fruits, bell peppers, almonds, and sunflower seeds are great options to include in your diet.

• Zinc: Zinc plays an important role in transporting vitamin A from the liver to the retina. It is found in foods such as oysters, poultry, beans, and nuts.

How Your Diet Affects Eye Conditions

• Age-Related Macular Degeneration (AMD): A diet rich in leafy greens, antioxidants, and omega-3 fatty acids can slow the progression of AMD.

• Cataracts: Antioxidants such as vitamin C and vitamin E may help delay cataract development.

• Dry Eyes: Omega-3 fatty acids can improve tear quality and reduce dryness.

• Night Blindness: Ensuring enough vitamin A intake helps prevent difficulty seeing in dim lighting.

Practical Tips for Better Eye Nutrition

• Fill half your plate with colorful fruits and vegetables.

• Incorporate fish into your meals at least twice a week.

• Snack on nuts and seeds instead of processed foods.

• Stay hydrated - water supports overall eye moisture and comfort.

Take the Next Step in Safeguarding Your Eye Health

Your eyes rely on proper nutrition to stay strong and healthy throughout your life. By adding key vitamins, antioxidants, and healthy fats to your diet, you’re not just supporting your overall health - you’re also protecting your vision.

Schedule a comprehensive eye exam with Essential Eyes Columbia to learn more about how lifestyle and nutrition can support your vision health. Visit our office in Columbia, Tennessee, or call (931) 380-2660 to book an appointment today.