Our eyes are a key sensory organ, allowing us to see and perceive the world around us. But, just like any other organ, they need proper care to stay healthy. In addition to regular eye exams and good hygiene, proper nutrition also plays a crucial role in maintaining vision and protecting against common issues like dry eye disease, digital eye strain, cataracts and age-related macular degeneration.
So, let’s take a closer look (pun intended!) at some of the top nutrients that support eye health and the foods that contain those nutrients.
Give your eyes the feast they deserve! Nourish your vision with foods rich in vitamins A + C, omega-3s and antioxidants. Discover the power of eating for #EyeHealth. #saslife Click To Tweet
Vitamin A
The eye contains the highest concentration of vitamin A in the body, highlighting its essential role in vision. Vitamin A supports the production of pigments in the retina, which are vital for night vision and color perception. It also enables phototransduction, the process that converts light into electrical signals that the brain interprets as images.
Additionally, vitamin A also aids in the development, function and repair of the eye’s outer layers, protecting against infections and reducing dryness. Studies have shown that short-term vitamin A supplementation can improve tear quality in those with dry eye disease.
Food sources of vitamin A: carrots, sweet potatoes, cantaloupe, pumpkin, spinach, kale, butternut squash, beef or chicken liver, eggs, milk.
Omega-3s
Omega-3 fatty acids, particularly EPA and DHA, are a fundamental structural component of cell membranes in the eyes. These healthy fats help maintain retinal health, improve tear quality, reduce eye dryness and irritation, and protect against macular degeneration and cataracts.
Studies have shown that omega-3 supplementation protects nerve health in the cornea, improves tear balance, relieves mild-to-moderate dry eye disease and reduces digital eye strain. These benefits appear to be more marked in individuals with a low omega-3 index.
Food sources of omega-3: cold-water fish (salmon, sardines, mackerel and herring), chia seeds, flaxseeds, walnuts.
Lutein + Zeaxanthin
The eye has a built-in optical filter comprised of dietary carotenoid pigments. Lutein and zeaxanthin, along with other carotenoids, form this macular pigment that protects the eye by absorbing harmful blue light and preventing damage from free radicals. These powerful antioxidants also promote sharp central vision.
Our bodies cannot produce lutein and zeaxanthin, so we must get them through food or supplements. Research shows that supplementing with these macular carotenoids enhances visual performance, especially in glare conditions. Increasing daily intake of lutein and zeaxanthin can also lower the risk of age-related macular degeneration (AMD). Fun fact, a 2020 cohort study found that eating 2-4 eggs/week reduces the risk of developing AMD by 54%!
Food sources of lutein + zeaxanthin: spinach, kale, broccoli, turnip greens, collard greens, corn, green peas, Brussels sprouts, egg yolk.
Vitamin C
Sometimes referred to as a physiological sunscreen, the high concentration of vitamin C in eye fluids help block UV light and protect tissues from oxidative damage. Vitamin “See” also works alongside other antioxidants to help keep the lens clear, plays a key role in corneal wound healing, and maintains the integrity of blood vessels in the eyes.
As we age, vitamin C levels in the eye naturally decrease, but can be replenished through diet and supplementation. Research suggests that diets rich in vitamin C lower the risk of developing certain types of cataracts and may slow the progression of age-related macular degeneration. However, more isn’t always better, so don’t overdo it.
Food sources of vitamin C: bell peppers, strawberries, broccoli, oranges, grapefruit, tomatoes, cantaloupe, Brussels sprouts.
Anthocyanins
Anthocyanins are part of a large group of polyphenolic compounds called flavonoids with unique benefits for eye health. This powerful antioxidant helps protect tear glands and corneal tissue and improves blood circulation to the eyes. Anthocyanins also help relax the ciliary muscle, aiding in myopia (nearsightedness) and glaucoma treatment.
Studies suggest that anthocyanin extracts may reduce eye strain and boost tear production in heavy screen users. A diet rich in anthocyanins has also been associated with less nearsightedness in adolescents.
Food sources of anthocyanins: blackberries, bilberries, blueberries, cherries, plums, purple carrots, purple sweet potatoes, red cabbage, red onion.
Eye Ergonomics
In addition to diet, there are other things you can do to keep your eyes sharp including:
- Stay hydrated to maintain tear production and help avoid dry eye.
- Follow the 20-20-20 rule. Looking 20 feet away from your screen every 20 minutes for 20 seconds gives your eyes a break. Do some full and complete blinks while you’re at it!
- Adjust screen settings. Ensure your computer screen is at eye level and about an arm’s length away from your face. Use blue light filters if needed.
- Wear sunglasses to protect against harmful UV rays (even on cloudy days!).
- Get regular eye exams. Routine check-ups can catch issues early – “An ounce of prevention is worth a pound of cure.”
Brighter Outlook
Give your eyes the attention they deserve by choosing foods with your vision in mind. From dark green leafy vegetables to vibrant fruits to omega-rich fish, each bite nourishes your eyes. So, start investing in a brighter, clearer outlook today. You might just see the benefits sooner than you think!
Sheet Pan Jerk Salmon Potato Hash
Makes 4 servings
Recipe adapted from: Give It Some Thyme
PRINT RECIPE
Ingredients
3 Tbsp olive oil, divided
2 Tbsp jerk seasoning, divided
1 Tbsp honey
2 tsp smoked paprika
1 lime, juiced
4 salmon fillets
1 lb sweet potatoes, diced into 1/2-inch cubes
1 red bell pepper, diced
5 oz fresh baby spinach
salt and pepper, to taste
Directions
1. Preheat oven to 400ºF. Line two baking sheets with parchment paper.
2. Whisk together 1 Tbsp olive oil, 1½ Tbsp jerk seasoning, honey, paprika, lime juice and a pinch of salt and pepper.
3. Place salmon fillets, skin-side down, on a baking sheet and brush with jerk-spice glaze. Set aside.
4. Place sweet potatoes and bell pepper on the other baking sheet. Drizzle with 1 Tbsp olive oil, remaining ½ Tbsp jerk seasoning and a pinch of salt and pepper. Toss until well-combined, then spread in a single layer.
5. Roast potato mixture in the oven for 10 minutes.
6. After 10 minutes, add the other sheet pan with the salmon to the oven. Bake for another 12 minutes. You can toss the potato mixture at this time if you’d like.
7. After 12 more minutes, remove the sweet potatoes and peppers from the oven. Push them to one side of the baking sheet and evenly spread the baby spinach on the other side. Drizzle remaining 1 Tbsp olive oil over spinach and season with salt and pepper. If the potatoes are not tender at this point, return to oven for a few more minutes until they are, then add spinach.
8. Return sheet pan to oven and roast for 2-3 minutes, or until the spinach is wilted.
9. Remove both sheet pans from the oven. Check to see if salmon is done. If it’s not at an internal temperature of 145ºF, put it back in the oven for a few more minutes until it’s cooked through.
10. Serve with a squeeze of fresh lime juice, if desired.
