Why eye health matters for athletic performance
Healthy eyes and clear vision are crucial when playing sports, whether someone is a pro athlete, a “weekend warrior” or just starting out in Little League. Good nutrition supports optimal vision, and eating a nutrient-rich diet can help athletes at all levels perform at their best.
Many people understand the relationship between nutrition and athletic performance. But its role in supporting eye health and the visual skills essential for sports is sometimes overlooked.
Nearly 80% of the information your brain takes in about the world comes through your eyes. Healthy vision is especially important for athletes, since it’s essential for hand-eye coordination, reaction time and other factors associated with success in sports.
Athletes rely on their vision to track moving objects, monitor other players and navigate obstacles in their environment. Vision problems, such as blurry vision or light sensitivity, can interfere with performance and affect a range of visual skills.
Visual skills that are especially important for sports performance include:
- Visual acuity – Sharpness of vision
- Reaction time – Speed of response to visual stimuli
- Visual tracking – Ability to follow moving objects with your eyes
- Depth perception – Ability to judge distances and space between objects
- Peripheral awareness – Ability to notice movement and objects outside your central vision
- Spatial awareness – Understanding where you are in relation to your surroundings
- Contrast sensitivity – Ability to distinguish objects in different lighting and against varying backgrounds
- Glare recovery – Speed of regaining clear vision after exposure to bright light
Improving visual skills like object tracking, reaction time and depth perception may help athletes avoid collisions and fast-moving objects. This could potentially reduce the risk of some sports-related injuries, such as concussions.
Because vision is crucial to athletic achievement, strong visual skills benefit athletes of all ages and abilities. Proper nutrition supports eye health, keeping those skills sharp.
Key nutrients for athletes’ eye health
Research suggests that certain dietary nutrients support eye health and lower the risk of vision-threatening eye diseases, such as:
Eating foods rich in certain nutrients can further promote eye health in ways that directly benefit an athlete’s physical performance.
The following nutrients are particularly beneficial for maintaining eye health and enhancing visual performance in athletes:
Lutein and zeaxanthin
Lutein and zeaxanthin are a type of nutrient called carotenoids, which are highly pigmented components of certain foods. They’re also referred to as macular carotenoids because the pigments accumulate in the macula. This is the center part of the retina that provides your sharpest vision.
These nutrients build up in the macula to form macular pigment, which acts as a natural filter for blue light and helps reduce glare discomfort. For athletes, this may enhance visual processing speed, reaction time and contrast sensitivity.
Lutein and zeaxanthin are found in:
- Corn
- Egg yolk
- Green leafy vegetables (such as spinach, kale and collard greens)
- Broccoli
- Oranges
- Mango
- Papaya
- Peaches
- Honeydew melon
- Goji berries
- Red grapes
- Raspberries
Some people may have lower levels of macular pigments, likely because the typical diet doesn’t include enough lutein and zeaxanthin. Getting these nutrients through supplements may be a worthwhile option in certain cases. However, it’s important to always consult your doctor before taking any dietary supplements.
Omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory effects that can maintain macular health, which may support an athlete’s visual clarity. They can also improve dry eye symptoms — a common issue for athletes exposed to wind, pollen and other environmental factors.
Omega-3 fatty acids are found in:
- Salmon, trout and other oily fish
- Flaxseed
- Chia seeds
- Walnuts
- Soybean, sunflower and canola oils
READ MORE: 5 fish oil benefits for eye and vision health
Vitamin A and beta-carotene
Vitamin A and beta-carotene also play an important role in maintaining eye health and vision.
Beta-carotene is a carotenoid found naturally in brightly colored fruits and vegetables. Once absorbed by the body, it turns into vitamin A, also called retinol.
Vitamin A helps support photoreceptors in the retina, which are special cells that help your eyes detect light. This can help athletes see better when playing in dim or low-light conditions (such as at dawn and dusk) and can support their night vision.
Vitamin A can also help maintain the health of the cornea, the clear front surface of the eye. It promotes tear production to keep the eyes lubricated.
Sources of vitamin A include:
- Carrots
- Sweet potatoes
- Pumpkin
- Apricots
- Cantaloupe
- Dark leafy greens (such as spinach)
- Dairy
- Egg yolk
- Liver
It’s best to get these vitamins from your food. Taking them in high doses as supplements could lead to health problems. For instance, studies have shown that high doses of vitamin A and beta-carotene may increase the risk of lung cancer in smokers.
Leafy greens are a good source of these nutrients. However, they can be problematic in large amounts for people who take blood thinners. Eating too much can increase vitamin K levels and may cause blood to clot. If you’re taking these types of medications, talk to your doctor about how much you should consume.
Vitamins C and E
Vitamin C (also known as ascorbic acid) and vitamin E are antioxidants that help protect the eyes against damage from environmental stressors like ultraviolet (UV) light and unhealthy dietary choices (such as fried foods). They may also reduce oxidative stress from factors such as intense physical activity.
These vitamins help further support eye health by reducing the risk of vision-threatening conditions, such as cataracts and AMD.
Vitamin C is found in:
- Citrus (such as oranges and grapefruit)
- Strawberries
- Peaches
- Kiwi
- Tomatoes
- Broccoli
- Green and red peppers
Vitamin E is found in:
- Avocado
- Almonds
- Sunflower seeds
- Olive oil
High doses of vitamin E supplements can act as a blood thinner and lead to hemorrhaging. It’s safest to get vitamin E from food unless your doctor recommends otherwise.
Zinc
Zinc is a mineral that supports retinal health by helping your body process vitamin A. Essentially, zinc activates certain benefits of vitamin A, such as improved low-light vision. Zinc also helps protect against eye conditions like AMD and cataracts.
The following foods contain zinc:
- Dairy
- Eggs
- Beans
- Lentils
- Seeds
- Poultry
- Lean red meat
- Oysters
- Shellfish
- Pumpkin seeds
- Peanuts
- Fortified breakfast cereals
Zinc is essential for vision. But too much of it can be harmful to your health. For example, high supplement doses can lower your “good” cholesterol — high-density lipoprotein (HDL). Try to get zinc from food, and only take supplements if your doctor recommends them.
Water
Water is an important nutrient for both eye function and sports nutrition. A lack of sufficient water intake can lead to dehydration.
Many people understand the importance of staying hydrated during sports. But they may not realize that inadequate hydration can also affect vision. Dehydration can lead to dry eyes and blurry vision, affecting your comfort and visual clarity. Drinking enough fluids can help support your eye health and athletic performance.
LEARN MORE: How dehydration can affect eye health and vision
How nutrition impacts visual skills in sports
Studies indicate that a diet rich in certain nutrients, such as lutein and zeaxanthin, can boost specific visual skills. This can ultimately help athletes improve their performance. Incorporating these nutrients may have a positive effect on the following visual skills:
Glare recovery
Glare occurs when light from the sun or other sources reflects off smooth surfaces like water, sand, snow, metal or concrete. For an athlete, this can prevent them from seeing clearly to:
- Track and catch (or hit) a ball
- Navigate waterways
- Traverse ski slopes
Faster recovery of normal vision after glare exposure can help an athlete maintain their focus and react quickly.
Contrast sensitivity
This skill helps an athlete detect details, such as the location of a ball in a field or objects in varying light conditions. Good contrast sensitivity is important for tracking motion and maintaining spatial awareness.
Visual processing speed
In fast-paced sports like hockey, football and basketball, reaction time (or visual processing speed) is key. When performance depends on the ability to track and catch a speeding object, a quick and accurate response can make all the difference.
Practical nutrition tips for athletes
The following are eye nutrition tips for athletes seeking to maximize their performance:
Building a vision-boosting diet
Eating a well-balanced, healthy diet is important for your general health as well as your eyesight. Incorporating a range of colorful fruits and vegetables into your meal planning can support your vision and eye health.
However, certain nutrients — even from foods — can pose risks when consumed in excess. Balance, variety and moderation in your diet can help you meet your nutritional needs without overdoing it.
Choosing the right supplements
Some people may need to balance a whole food diet with nutritional supplements to get all the nutrients they need. If you take supplements, consider using those with the NSF Certified for Sport mark. This is a certification program that confirms supplements meet certain safety standards.
It’s also important to avoid taking high doses or megadoses of supplements to prevent toxicity and other health concerns.
Before taking any supplements, be sure to talk with your doctor. Some supplements can interact with certain medications, even non-prescription ones. It’s best to use supplements under your doctor’s supervision.
Staying hydrated
Hydration is very important for your eyes, both on and off the court, field or track. Drinking plenty of water and staying hydrated helps keep your eyes lubricated and your vision sharp.
READ MORE: Nutrition for healthy eyes
Common eye health challenges for athletes
Athletes of all skill levels may face eye and vision challenges. Some of the most common eye health issues include:
Dry eyes
Athletes may experience eye dryness due to:
- Dehydration
- Focusing for long periods of time without blinking
- Environmental factors
Staying hydrated and including omega-3 fatty acids and other nutrients in your diet can help you avoid this issue.
Glare sensitivity
Outdoor athletes are particularly prone to encountering glare. Wearing sunglasses with polarized lenses helps reduce glare and enhance visual clarity. Increasing your intake of lutein and zeaxanthin can help build up macular carotenoids in the retina. This may also help protect against glare sensitivity.
Ultraviolet (UV) exposure
Exposure to the sun’s harmful UV rays can damage your eyes, which may increase the chance of developing eye conditions such as cataracts and AMD. Wearing sunglasses with 100% UVA and UVB lens protection can help reduce this risk.
Eye injuries
Athletes are more likely to experience eye injuries, such as getting hit or poked in the eye. Wearing protective sports glasses or goggles can help shield the eyes from injury. Your eye doctor can help you determine the best type of eye protection for your needs.
Eye infections
Exposure to dirt and debris during sports can introduce germs into the eye, which could lead to eye infections. Following the tips below can help prevent this risk:
- Wear protective eyewear during sports.
- Clean your eyewear and sports equipment properly.
- Wash your hands before touching your eyes or face.
Risk of age-related eye conditions
Long-term poor nutrition may increase the risk of age-related eye conditions, such as glaucoma, cataracts and AMD. Eating a healthy, nutrient-rich diet and having regular eye exams can lower your risk of developing eye problems.
When to see an eye care specialist
Attending routine eye exams is important for both sports performance and overall eye health. However, you should contact see your eye doctor promptly if you or your child experiences:
- Blurry vision
- Light sensitivity
- Difficulty tracking objects
- Any other eye or vision issues
Proper sports nutrition can help keep your eyes healthy and help you perform at peak levels. And in addition to nutrition, some athletes may benefit from sports vision therapy. This type of therapy focuses on improving key visual skills like reaction time and hand-eye coordination.
A sports vision specialist can provide personalized strategies to optimize your athletic performance. But even with tailored vision therapy, it’s essential to have routine eye exams to maintain your sight and eye health.
