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5 Eye Health Nutrition Facts Backed by Research

Are you curious about how to keep your eyes healthy and happy? Well, you're in luck! In this post, I am going to review 5 eye health nutrition facts that might surprise you! Did you know that a certain nutrient found in fish and nuts can help prevent age-related macular degeneration what that is and dry eye syndrome Or that staying hydrated can prevent uncomfortable dry eyes? You'll also discover the importance of antioxidants, vitamin A, and two lesser-known nutrients called lutein and zeaxanthin. So, if you're ready to learn some fun and surprising facts about eye health and nutrition, keep reading!



Model in mirror Eye to Eye representing Clear Sight Mirror Campaign Image
Image of model in mirror from Clear Sight's Mirror Campaign

 

First Let's talk Antioxidants. Antioxidants are like superheroes for our bodies. To better understand what antioxidants are, we need to know what free radicals are. Free radicals are molecules in our bodies that can harm our cells and make them not work as well. They are formed when our bodies use oxygen to create energy, or when we are exposed to things like pollution or radiation.


Antioxidants are molecules that can help protect our cells from the harm caused by free radicals. They do this by neutralizing the free radicals, which means they stop them from causing damage. Think of antioxidants as the good guys that fight against the bad guys (free radicals) to keep our bodies healthy.


Antioxidants are found in many healthy foods, like fruits, vegetables, nuts, and seeds. Eating a variety of these foods can help give our bodies the antioxidants they need to stay healthy and strong. Some examples of antioxidants are vitamins C and E, beta-carotene, and selenium.


Antioxidants: Antioxidants like vitamins C and E, beta-carotene, and zinc can help prevent cataracts and agerelated macular degeneration. These nutrients help protect the eyes from damage caused by free radicals, which are unstable molecules that can damage cells. Foods that are high in antioxidants include berries, citrus fruits, leafy greens, and nuts.


So, just like how superheroes protect people from harm, antioxidants protect our bodies from harm caused by free radicals. And now, Wow! Omega-3 Fatty Acids: Omega-3 fatty acids are essential nutrients that are important for eye health. Omega-3s can be found in fish like salmon and tuna, as well as in nuts and seeds like chia, flaxseed and walnuts. They can help prevent age-related macular degeneration (AMD)


Macular degeneration is a progressive eye disease that affects the macula, which is the central part of the retina that is responsible for sharp, detailed vision. It can cause blurry or distorted vision, blind spots, or a loss of central vision and dry eye syndrome. While macular degeneration can cause vision changes, it does not typically cause eye floaters. If you are experiencing floaters or other vision changes, it's important to see an eye doctor for a comprehensive eye exam to determine the underlying cause.


Lutein and Zeaxanthin: Lutein and zeaxanthin are two nutrients that are found in high levels in the macula of the eye. They help protect the eyes from harmful blue light and can help prevent AMD. Foods that are high in lutein and zeaxanthin include leafy greens, broccoli, peas, and eggs.


Vitamin A: Vitamin A is important for maintaining good vision, especially in low light conditions. It also helps prevent dry eyes and night blindness. Foods that are high in vitamin A include carrots, sweet potatoes, cantaloupe, and spinach.


Hydration: Staying hydrated is important for maintaining good eye health. Dehydration can cause dry eyes, which can be uncomfortable and may even damage the cornea. Drinking plenty of water and other fluids can help keep your eyes healthy and moist.


Sources

  1. Omega-3 Fatty Acids: A systematic review and meta-analysis published in JAMA Ophthalmology found that high dietary intake of omega-3 fatty acids is associated with a reduced risk of late AMD. (Chong EW, Kreis AJ, Wong TY, Simpson JA, Guymer RH. Dietary omega-3 fatty acid and fish intake in the primary prevention of age-related macular degeneration: a systematic review and meta-analysis. JAMA Ophthalmol. 2014;132(11):127-134.)

  2. Antioxidants: A randomized clinical trial published in JAMA Ophthalmology found that daily supplements of a combination of vitamins C, E, beta-carotene, and zinc can slow the progression of AMD in people at high risk of the disease. (Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001;119(10):1417-1436.)

  3. Lutein and Zeaxanthin: A systematic review and meta-analysis published in the Journal of the American Medical Association found that higher dietary intake of lutein and zeaxanthin is associated with a reduced risk of AMD. (Ma L, Dou HL, Wu YQ, et al. Lutein and zeaxanthin intake and the risk of age-related macular degeneration: a systematic review and meta-analysis. JAMA Ophthalmol. 2016;134(3): 1-10.)

  4. Vitamin A: A randomized clinical trial published in the Archives of Ophthalmology found that daily supplements of vitamin A can improve night vision in people with retinitis pigmentosa, a genetic disorder that causes vision loss. (Berson EL, Rosner B, Sandberg MA, et al. A randomized trial of vitamin A and vitamin E supplementation for retinitis pigmentosa. Arch Ophthalmol. 1993;111(6):761-772.)

  5. Hydration: A study published in the British Journal of Ophthalmology found that dehydration can cause dry eye symptoms and that increasing fluid intake can improve these symptoms. (Saini JS, Gupta A, Grewal SP, et al. Ocular changes in dehydration. Br J Ophthalmol. 1994;78(5):349-351.)

These studies provide evidence that the nutrients and habits mentioned in these facts can be beneficial for eye health. However, it's important to note that individual results may vary, and it's always a good idea to consult with a healthcare professional before making any significant changes to your diet or lifestyle.

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That's all for now! And Stay tuned for more and be sure to subscribe to Clear Sights News Letter to get free shipping on every clear sight order!







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