Protecting the health of your eyes begins with the food on your plate. Good nutrition helps our eyes to grow, repair wear and tear, protect against infection and to function properly.

A group of pigments or phytochemicals known as carotenoids provide foods with the colours yellow, orange and red. The most common carotenoids in the North American diet are alpha-carotene, beta-carotene, lutein, zeaxanthin, and lycopene. All of the carotenoids have been shown to improve the health of our eyes.

An eye condition called xerophthalmia, which is a common cause of childhood blindness in developing countries, is a good example of how nutrition and eye health go hand in hand. This condition is caused by a lack of vitamin A in a person’s diet and could be prevented by eating fresh vegetables, fats and proteins which are high in vitamin A.

Most people have heard of beta-carotene as the main food source that protects our eyes. Beta-carotene is actually a form of Vitamin A that gives foods like carrots their orange colour. Other good food sources of beta-carotene include sweet potatoes, yams, apricots, squash and pumpkin.

Lutein and zeaxanthin are the only carotenoids that are found in the macula region of the retina and in the lens of the eye, and are believed to absorb damaging light. These carotenoids are looked on as a natural sunblock. They absorb blue light, which is especially harmful to the retina. The results of studies suggest that diets rich in these two carotenoids may help slow the development of macular degeneration and cataracts. These nutrients also help the eye detect contrast better, so eating foods rich in these compounds not only improves vision, but they help maintain your vision.

Leafy green vegetables such as spinach, collards and kale are packed with zeaxanthin and lutein. They are not the typical colour of carotenoids; actually the orange-coloured carotene is disguised as dark green by the chlorophyll in their leaves. Because these carotenoids are fat soluble, eating your greens with olive oil will help ensure that you absorb more of them  Just one cup of either of these cooked veggies is packed with more than 20 milligrams of lutein and zeaxanthin. Other sources include turnip greens, mangos, corn, broccoli, green peas, oranges, romaine lettuce, eggs, and green beans.

Tomatoes are full of carotenoids, including lycopene, which give tomatoes their vibrant red colour. If lycopene is present in eye tissues, it helps to prevent light damage to the retina and other areas of the  eye. Lycopene is not easily absorbed from fresh tomatoes. Processed tomato products such as tomato sauce, or fresh tomatoes eaten with a little olive oil will help boost the absorption of lycopene. These nutrients also help the eyes detect contrast better, so eating foods in with these chemicals not only improves vision, but they help maintain your vision long term. Since both of these carotenoids are fat-soluble, eating your greens with all of oil will help ensure that you absorb more of them. Tomatoes are also a good source of Vitamin C.

Zinc helps release Vitamin A from the liver so that it can be used in eye tissues.  A zinc deficiency can cause deterioration of the macula at the center of the retina. Legumes such as chickpeas, lentils, and kidney beans are a good source of zinc in your diet. Egg yolks contain high concentrations of all three of the eye protective chemicals, including lutein, zeaxanthin and zinc.

Since all carotenoids are fat-soluble, foods containing these phytochemicals should be eaten with fats to ensure that you absorb more of the eye healthy compounds.

As we age, the small blood vessels in the eyes are very easily damaged by free radicals. Free radicals are formed as a byproduct of metabolism. As we get older the amount of free radicals in our bodies increases, contributing to many of the age-related diseases that mankind suffers from. To counteract this free radical damage, we need to have a diet rich in antioxidants.

In various studies, antioxidant vitamins found in certain foods have been linked with eye health. They help to maintain healthy cells and tissues in the eye. The main focus has been on the anti-oxidant vitamins A, C and E.

Vitamin C is a top antioxidant. Grapefruit, strawberries, Brussels sprouts, papayas, oranges and green peppers are superior sources of Vitamin C. In addition to its high content of vitamin C, broccoli (as well as many other fruits and vegetables) has been associated with decreased inflammation in the body through its abundance of antioxidant compounds. This, in turn, can improve overall eye health.

Vitamin E has also been shown as vital to eye health. Most people don’t get enough Vitamin E in their diet. Good sources of Vitamin E are found in foods such as almonds, pistachios, pecans, sunflower seeds, wheat germ oil, and vegetable oils. Eat just one ounce of sunflower seeds or almonds, and you’ll earn more than a third of the recommended daily value of vitamin E. Pistachios are the only nut to contain any significant amounts of the lutein and zeaxanthin so they are the healthiest of the nuts. They also contain significant amounts of vitamin E. The fats in pistachios also helped to boost the absorption of carotenoids. Selenium increases the effectiveness of vitamin E in the body. Brazil nuts are the highest source of selenium in the world, because of the soil that they are grown in. Mushrooms, asparagus, tofu, brown rice, sesame seeds, sunflower seeds, cabbage and spinach are also good sources of selenium

People who supplemented their diet with these foods experience about a 25% reduction in the risk of developing macular degeneration. Researchers also say that eating foods rich in antioxidants is better than taking supplements. With a good balanced diet that includes sufficient fresh fruits and vegetables there should be no need to use supplements

Garlic And Onions: Sulphur-rich garlic and onions are important for the production of glutathione, which is an important sulphur-containing protein that acts as an antioxidant for the lens of the eye. Raising one’s glutathione levels is key to prevent and heal visual problems such as macular degeneration, glaucoma or cataracts.

Blueberries: Eating blueberries has been associated with the reduction of eye fatigue. As well as having the eye-healthy carotenoids lutein and zeaxanthin, blueberries contain anthocyanins, phytochemicals which have been shown to improve night vision. They also contain flavonoids like rutin, resveratrol and quercitin which may have preventative effects on macular degeneration. Blueberries also contain minerals necessary for proper vision including selenium and zinc.

However, research has shown that many people do not get enough vitamins and minerals from their diet. Some people might consider taking a supplement for their general and eye health when:

  • their diet does not include enough fresh fruit and vegetables
  • diet does not include enough vitamins and minerals
  • vitamins and minerals from food are not adequately absorbed by the body
  • it is hard to obtain or prepare fresh fruit and vegetables
  • they have been told to take a supplement by their doctor or nutritionist.

However, experts agree that taking supplements is not a substitute for a healthy diet.

Foods to avoid, to protect our eye health are trans fats and saturated fats. These fats damage blood vessels all over our body by creating areas of clots and plaque, restricting the blood flow. Because our eyes are so full of very small blood vessels, our eyes can be easily damaged when blood flow is reduced to the vital areas of the eyes. On the other hand, Omega-3 fatty acids can help protect the tiny blood vessels in our eyes. A healthy source of fats is olive oil. Not only is olive oil free of trans fats and is low in saturated fats, research shows that those who consumed the most olive oil were 48% less likely to develop macular degeneration.

SUPPLEMENTS

There are also many supplements that can boost eye health, especially in those people who have a family history of eye disease or if they have worsening eyesight for whatever reason. Anyone who wants to boost their diet in eye-healthy nutrients can take supplements such as Lutein, beta-carotene, Vitamin A, C, E, copper or zinc. There are supplements available that specifically promote eye health, containing all the various essential vitamins, minerals and phytochemicals that enhance eyesight, therefore you can get all what you need for eye health in just one bottle.

If you take a supplement of Vitamin A, don’t take more than the Recommended Daily Allowance unless recommended by your doctor. High doses of Vitamin A have been associated with birth defects, lower bone density, and liver problems. However, beta-carotene does not have the same toxic effects as “preformed” Vitamin A (from animal sources) and there are no suggested upper daily limits on beta-carotene. Check your supplement bottle to determine whether the vitamin A is from a beta-carotene source or a preformed source.

Taking a zinc supplement may deplete the body of copper. Many zinc supplements include copper as an ingredient. Check to ensure that your supplement does contain both zinc and copper.

The Age-Related Eye Disease Study found that participants with some degree of Macular Degeneration reduced their risk of developing advanced MD by 25% by taking a daily supplement containing beta-carotene, vitamin E, vitamin C  zinc, and copper for 5 years. It would be very hard to obtain the large quantity of vitamins that the trial suggests from food. Therefore some people who have MD may consider supplementation with vitamins and anti-oxidants. Such high dosages of vitamins and minerals might have possible side effects on the body. For this reason it is very important to consult your doctor first before taking a supplement.

Certain herbs and natural remedies can also be used. Marigolds are high in lutein, zeaxanthin and lycopene, and can be used as a tea (note that these are bright orange and yellow flowers), or as a compress to reduce swelling in inflamed or infected eyes.

An herb called eyebright (euphrasia) and charcoal poultices can be used for the redness, swelling, and visual disturbances caused by infections of the eyelid (blepharitis) and conjunctiva (pink eye). A way to treat eyestrain is to use eyebright. Take a towel and soak it in eyebright tea. Lie down and place the warm towel over your closed eyes and leave it there for 10 to 15 minutes. It will take your eyestrain away. Be very careful not to pour the tea directly into the eyes.

Extractions of bilberry, a berry similar to the blueberry, seem particularly useful in treating eye conditions. People with diabetic retinopathy that took bilberry extract showed signs of strengthening of blood vessels in the retina and reduced hemorrhaging. In addition they are used to treat cataracts, night blindness, and macular degeneration.

“The eye is clouded by ambition, avarice, and gain without godliness. . . . The soul starves and becomes dwarfed for want of spiritual food, the fresh manna from heaven.” –The Signs of the Times, December 1, 1887

As our physical eye needs proper nourishment to maintain clear eyesight, our spiritual eye must be centered heavenward, and feed on spiritual food, otherwise it will become clouded by the things of this world and we will no longer be able to see with the eye of faith, the things which God is doing on our behalf in bringing us to salvation.  “To open their eyes, and to turn them from darkness to light, and from the power of Satan unto God, that they may receive forgiveness of sins, and inheritance among them which are sanctified by faith that is in Me.” Acts 26:18