See below for information about foods that are beneficial for eye health, particularly those rich in specific nutrients. Here’s a breakdown of the best foods, categorized by the nutrients they provide:
- Lutein and Zeaxanthin: These essential xanthophyll carotenoids are important for retinal function, protecting eyes from oxidative stress, and filtering potentially harmful blue light. Foods rich in lutein and zeaxanthin include:
- Broccoli
- Brussels sprouts
- Turnip/collard greens
- Corn
- Egg yolks
- Kale
- Nectarines
- Oranges
- Papayas
- Romaine lettuce
- Spinach
- Squash
- Endive
- Orange/yellow bell peppers
- Zucchini
- Yellow corn
- Omega-3 Fatty Acids: These polyunsaturated fats, specifically DHA and EPA, help relieve inflammation, support healthy retinas, slow degeneration, and prevent diabetic retinopathy. Good sources include:
- Flaxseed
- Flaxseed oil
- Chia seeds
- Halibut
- Salmon
- Sardines
- Tuna
- Walnuts
- Vitamin A: An essential antioxidant that protects the cornea and retina, produces protective eye pigments, and is important for night vision. Foods rich in Vitamin A include:
- Apricots
- Cantaloupe (raw)
- Carrots
- Mangos
- Red peppers (raw)
- Ricotta cheese (part-skim)
- Spinach
- Sweet potatoes
- Vitamin C: An essential antioxidant that fights free radicals, aids in collagen formation in the cornea, reduces the risk of cataracts, and supports a healthy immune system and retina. Foods that provide Vitamin C include:
- Broccoli
- Brussels sprouts
- Grapefruit
- Kiwi
- Oranges
- Red peppers (raw)
- Strawberries
- Vitamin E: An important antioxidant for fighting free radicals and slowing retinal aging, as well as enhancing lutein’s ability to protect retinal pigment. Good sources of Vitamin E include:
- Almonds
- Broccoli
- Peanut butter
- Spinach
- Sunflower seeds
- Wheat germ
- Zinc: An essential trace mineral for retinal function, which fights free radicals within the macula. Foods that provide Zinc include:
- Chickpeas
- Oysters
- Pork chops
- Red meat
- Yogurt
It’s also important to consider the overall dietary pattern, such as the Mediterranean diet, which emphasizes a wide range of foods including fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices daily, seafood and fish at least twice a week, and moderate amounts of poultry, eggs, cheese and yogurt. This type of diet, rich in antioxidants and healthy fats, can significantly contribute to eye health.
Certain foods and dietary patterns should be avoided or limited to promote eye health.
Here’s a breakdown of what to avoid:
- Pro-inflammatory foods: The sources highlight the negative impact of a pro-inflammatory diet, which is typically high in processed foods and can increase reactive oxygen species (ROS), insulin resistance (IR), and dysregulation of the nervous system. This type of diet contributes to obesity and related conditions, which are risk factors for several eye diseases. Specific foods to limit include:
- Highly processed meats
- Highly processed foods
- High-fat dairy
- Refined grains
- Foods high in saturated and trans fats
- Foods high in saturated fat: A high intake of saturated fat is associated with an increased risk of age-related macular degeneration (AMD). The Mediterranean diet emphasizes replacing saturated fats with unsaturated fats.
- Foods with a high glycemic index: Diets with a high glycemic index can contribute to the development of eye diseases. It’s best following a low-glycemic diet.
- Excessive alcohol: Moderate to heavy alcohol use is a risk factor for cataracts.
- Foods with added sugar and sodium: These are components of the pro-inflammatory Western diet which should be replaced with nutrient dense foods.
- Red meat and sweets: The Mediterranean diet suggests that red meat and sweets should be reserved for occasional treats, rather than being consumed regularly.
- Trans fats: These fats should be limited in the diet as they are considered pro-inflammatory.
It’s more beneficial to focus on a whole food/eating pattern rather than single nutrients. Therefore, adopting an eating pattern such as the Mediterranean diet, which is naturally low in these harmful foods and high in beneficial ones, is a practical and sustainable approach to promoting eye health.