How To Boost Your Diet and Nutrition
To Protect Aging Eyes
Age-related eye diseases such as macular degeneration and cataracts commonly cause impaired vision and blindness in older adults. But lifestyle changes, including good nutrition, could help delay or prevent certain eye problems.
Besides adopting a healthy diet, you also can protect your eyes by avoiding intense ultraviolet (UV) light, quitting smoking and getting regular checkups that may help detect chronic diseases contributing to eye problems. Diabetes, for example, increases your risk for age-related eye diseases and may cause diabetic retinopathy.
Regular eye exams, too, are essential for maintaining eye health as you grow older. If eye problems and chronic diseases are detected early enough, appropriate treatment may prevent permanent vision loss.
Diet, Antioxidants and Healthy Eyes
Diet is an extremely important part of the daily lifestyle choices you make. Foods you eat and the dietary supplements you take affect your overall health as well as the health of your eyes.
Eat plenty of colorful fruits and vegetables for optimum eye health.
A diet high in saturated fat and sugar may increase your risk of eye disease. On the other hand, healthy foods such as greens and fruits may help prevent certain eye diseases and other health problems.
Cardiovascular disease, diabetes and eye conditions including cataracts and age-related macular degeneration (AMD) have been shown to occur less frequently in people who eat diets rich in vitamins, minerals, healthy proteins, omega-3 fatty acids and lutein.
All healthy diets should include ample amounts of fresh, colorful fruits and vegetables. In fact, experts recommend that you consume at least five to nine servings of these foods daily.
Choose dark green or brightly colored fruits and vegetables to obtain the most antioxidants, which protect your eyes by reducing damage related to oxidizing agents (free radicals) that can cause age-related eye diseases.
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Lutein and zeaxanthin are plant pigments called carotenoids that have been shown to protect the retina from oxidative changes caused by ultraviolet light. Spinach and kale are excellent food sources of lutein and zeaxanthin, which are also found in sweet corn, peas and broccoli.
Vitamin A, vital for healthy vision, is found in orange and yellow vegetables such as carrots and squash. Fruits and vegetables also provide essential vitamin C, another powerful antioxidant.
Other Guidelines for Diet and Eye Health
Try following these diet guidelines to improve your chance of healthy vision for a lifetime:
Supplements such as these vitamin pills containing essential fatty acids and vitamin E can help maintain vision.
- Eat whole grains and cereals. Sugars and refined white flours commonly found in breads and cereal may increase your risk of age-related eye diseases. Choose instead 100 percent whole-grain breads and cereals that have lots of fiber, which slows down the digestion and absorption of sugars and starches. Fiber also keeps you feeling full, which makes it easier to limit the amount of calories you consume. Experts suggest that at least half of your daily grains and cereals be 100 percent whole grains.
- Make sure fats are healthy. The omega-3 essential fatty acids found in fish, flaxseed oil, walnuts and canola oil help to prevent dry eyes and possibly cataracts. Eat fish or seafood twice weekly, or take flax oil every day. Use canola oil for cooking and walnuts for snacking.
- Choose good sources of protein. Remember that fat content and cooking methods are what make proteins healthy or unhealthy. Also, avoid saturated fats from red meats and dairy products that may increase your risk of macular degeneration. Choose lean meats, fish, nuts, legumes and eggs for your proteins. Most meats and seafood also are excellent sources of zinc. Eggs are a good source of lutein.
- Avoid sodium. High sodium intake may add to your risk of cataract formation. Use less salt, and look for sodium content on the labels of canned and packaged foods. Stay below 2,000 mg of sodium each day. Choose fresh and frozen foods whenever possible.
- Stay hydrated. Round out a healthy diet with low-fat dairy products such as skim or 1 percent milk for calcium, and healthy beverages such as 100 percent vegetable juices, fruit juices, non-caffeinated herbal teas and water. Proper hydration also may reduce irritation from dry eyes.
Always wear sunglasses for protection from the sun's harmful UV rays.
Eye Vitamins and Vision Supplements
Even if you exercise regularly and eat a healthy diet with plenty of fruits and vegetables (and substituting fish for red meat a few times each week), you may be able to do even more to protect your vision by taking a daily nutritional supplement.
Two large, five-year clinical trials called the Age-Related Eye Disease Studies (AREDS and AREDS2) have provided valuable information about the benefits of vision supplements.
Sponsored by the National Eye Institute, AREDS and AREDS2 specifically investigated the effect of taking a daily antioxidant multivitamin on the development and progression of AMD and cataracts among adults ages 55 to 80.
The original AREDS study found that a supplement containing the following ingredients reduced the risk of advanced AMD among study participants at high risk of vision loss due to pre-existing intermediate AMD (or advanced AMD in one eye) by 25 percent:
The AREDS2 study investigated whether including or substituting other nutrients in the original AREDS formulation might provide even greater eye benefits.
Specifically, AREDS2 investigated the effect of adding either a combination of lutein and zeaxanthin (10 mg and 2 mg, respectively) or omega-3 fatty acids (350 mg DHA and 650 mg EPA) to the original AREDS supplement.
AREDS2 also removed beta-carotene from the original AREDS formulation, since other studies have found too much of this vitamin A precursor, particularly when taken in supplement form, is associated with increased risk of lung cancer among smokers and previous smokers.
AREDS2 also decreased the amount of zinc from 80 mg in the original AREDS formulation to 20 mg to reduce the potential for stomach upset some people experience when taking the higher dose.
Results of the AREDS2 study showed that use of a daily multivitamin supplement that also contained lutein and zeaxanthin (and no beta-carotene) reduced the risk of progression of AMD to advanced stages by up to 25 percent, with the greatest risk reduction occurring among participants whose diets were low in lutein and zeaxanthin at the time of enrollment in the study.
Daily multivitamin supplements containing omega-3 fatty acids (and no lutein, zeaxanthin or beta-carotene), on the other hand, failed to show any benefit toward reducing the risk of progressive AMD.
Neither AREDS nor AREDS2 found that use of daily multivitamins with or without lutein/zeaxanthin or omega-3 fatty acids prevented or reduced the risk of cataracts among the study participants.
Also, the AREDS and AREDS2 supplements did not prevent or reduce the risk of AMD among study participants who had no signs of macular degeneration at the onset of the five-year studies.
Another influential and large-scale nutritional study is the Blue Mountains Eye Study. Conducted in Australia, this study found that daily multivitamins and B vitamin supplements especially those containing folic acid and vitamin B12 reduced the risk of cataract formation in study participants. Results also showed that daily omega-3 fatty acid supplements also reduced the risk of cataracts.
Based on the results of these and other studies, and because it can be difficult to obtain the same level of nutrients investigated in these studies by diet alone, you may want to consider taking a daily eye supplement.
Experts suggest high-quality eye and vision supplements should contain at least the following ingredients for optimum effect:
Taking eye vitamins and vision supplements generally is very safe. But be sure to check with your doctor first if you are on medications, are pregnant or nursing, or are considering taking higher daily doses than those listed above.
NIH study provides clarity on supplements for protection against blinding eye disease. National Eye Institute (NEI). Press release issued May 2013.
Long-term effects of vitamins C, E, beta-carotene and zinc on age-related macular degeneration. Ophthalmology. Published online April 2013.
Dietary antioxidants and the long-term incidence of age-related macular degeneration: The Blue Mountains Study. Ophthalmology. July 2007.
Dietary macronutrient intake and five-year incident cataract: the Blue Mountains Eye Study. American Journal of Ophthalmology. June 2007.
Dietary intake of antioxidants and risk of age-related macular degeneration. JAMA. Dec. 2005.
Long-term nutrient intake and 5-year change in nuclear lens opacities. Archives of Ophthalmology. April 2005.
Long-term nutrient intake and 5-year change in nuclear lens opacities. Archives of Ophthalmology. April 2005. Nutritional factors in the development of age-related eye disease. Asia Pacific Journal of Clinical Nutrition. 2003. 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. Archives of Ophthalmology. October 2001.
Antioxidant vitamins and zinc reduce risk of vision loss from age-related macular degeneration. National Eye Institute (NEI). Press release issued in October 2001.
Diet and cataract: the Blue Mountain Eye Study. Ophthalmology. March 2000.
[Page updated August 2014]
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