Retinal diseases like macular degeneration, retinal detachment, and diabetic retinopathy are among the most common causes of permanent vision loss. And while diet alone isn’t enough to prevent them, what you eat has a massive impact on your overall eye health and chances of developing certain conditions.
Read on to learn about foods that improve eyesight and protect it for the future, including what you should add to your diet to support eye function and prevent degeneration.
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Sometimes food really is the best medicine, especially when it comes to the prevention of chronic retinal illnesses.
Foods high in vitamins A, C, and E, omega-3s, zinc, lutein, copper, and/or zeaxanthin play important roles in maintaining retinal health. Vitamin A, for example, supports the function of the retina’s photoreceptor cells, which convert light into electrical signals for the brain. Meanwhile, omega-3 fatty acids increase blood flow to the eyes and reduce inflammation and oxidative stress, both necessary for maintaining optimal retinal health.
Long-term, a healthy diet focused on foods for retinal health can reduce your risk for both the development and progression of retinal disease. That’s essential for protecting your vision, and easy to do with so many nutritious and delicious foods to choose from.
When it comes to how to improve eyesight naturally with food, it’s all about eating a balanced assortment of foods rich in the nutrients needed for retinal health and function.
The best foods for retinal health include:
Many of these foods support other parts of the eye in addition to the retina. So enjoy that handful of blueberries, knowing they not only taste great but they’re doing essential work in protecting the mechanisms needed for overall vision and retinal health.
There’s lots of research into retina-specific nutrition, and it all supports a significant link between nutrition and healthy eyes.
From photoreceptor support to making sure the blood vessels in your retina are flowing efficiently, there is no shortage of benefits that come from eating for eye health. And that’s good news for all of us considering that nearly 50% of people are expected to develop vision-threatening AMD in their mid-eighties and later.
Eating lots of foods that improve eyesight is one way to boost retinal health through diet. For best results, follow these additional tips as well.
Under the balanced plate approach, a meal should be comprised of 50% fruits and veggies, 25% lean protein, 25% whole grains or starches, and a healthy dose of omega-3s. If it’s new to you, work it in gradually starting with at least one balanced plate per week, followed by at least one per day.
Ultra-processed foods like baked goods, fried foods, and processed lunch meats are high in trans and saturated fats that slow down blood circulation in the eyes and may actually increase your risk of AMD. Don’t feel like you have to abstain entirely, but do limit to just a few moderately-sized servings a week.
Ample hydration is a must for keeping eyes lubricated and healthy. Drink plenty of water throughout the day, and enjoy lots of hydrating foods such as oranges, watermelon, and cucumbers.
In combination with a healthy diet, regular eye checkups are your best bet for preventing retinal conditions and catching them at their earliest stages. Schedule one every two years if you’re over 40 and one per year if you’re over 65.
A healthy diet rich in certain nutrients may prevent retinal disease and slow down the progression of vision loss due to macular degeneration, retinal detachments, and other common retinal conditions.
Equally key is having a reliable retina specialist who can monitor your eye health now and in the future. If you are concerned about your vision or simply need a doctor who can look out for your long-term vision, contact us today to schedule a consultation.
Sources:
https://www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes
https://jamanetwork.com/journals/jamaophthalmology/fullarticle/268224
https://www.aaojournal.org/article/S0161-6420(18)30721-8/abstract
https://www.cdc.gov/vision-health-data/prevalence-estimates/amd-prevalence.html
Dr Brett Foxman, Dr Scott Foxman, Dr Thomas Margolis and Dr Daniel Connors will continue to treat patients at the Northfield, Vineland and Cape May Court House locations.
