Sight is one of the most powerful ways people navigate the world and appreciate its wonders. But many of us also take vision for granted. (Unless, of course, you had to watch a horrifying film in high school shop class showing what happens to people who don’t wear those uncomfortable, scratched-up safety goggles.)
While vision can be impaired or lost for many reasons, including infection, congenital and genetic causes, and woodworking accidents, there’s a lot you can do daily to protect your eyesight. You can lower your risk for certain eye diseases, slow the progression of age-related vision loss, and protect your ability to see clearly. In this article, you’ll learn how to take care of your eyes, so they last as long as you do.
Medical Conditions That Can Affect Your Eyes and Vision
The eyes aren’t just windows to the soul, as Shakespeare told us; they’re also windows into your health. For some conditions, like autoimmune diseases and allergies, eye problems may be the first warning signs. For other conditions, like diabetes, vision loss can develop as the disease progresses. Let’s take a look at several medical conditions that can affect your eye health either in the short- or long-term.
Diabetes
You may know that having too much sugar circulating in your bloodstream — a hallmark of all forms of diabetes — can increase your risk for heart disease, high blood pressure, stroke, and infection. But did you know that it can also harm your eyes? High blood sugar damages the tiny blood vessels in the retina, causing them to leak fluid or bleed. This is a condition called diabetic retinopathy, and it’s one of the most common vision problems associated with diabetes. If left untreated, it can lead to blurry vision that progresses to blindness.
Diabetic retinopathy and poorly controlled diabetes can also lead to other serious eye conditions, including the following:
Retinal detachment
This condition, in which the retina physically pulls away from the back of the eye, can be caused by scars that form as a result of diabetic retinopathy.
Neovascular glaucoma
The retina, one of the most important parts of the eye, is a thin layer of cells at the back of the eyeball that converts light into neural signals the brain interprets as vision. Diabetic retinopathy can cause blood vessels to grow abnormally out of the retina. This can prevent fluid drainage from the eye and cause a type of glaucoma, a condition associated with high eye pressure that damages your optic nerve.
Diabetic macular edema
The macula is found in the center of the retina and is involved in seeing and understanding images; pretty much everything you look at on a daily basis. It controls recognition and reading capabilities, focusing, and noticing fine details.
When blood vessels in the eyes leak fluid and the macula swells, vision becomes blurry due to the extra fluid. This eventually affects about 1 in 15 people with diabetes. (For more info on the macula, see the section below on macular degeneration.)
Open-angle glaucoma
Having diabetes nearly doubles the risk of developing this type of glaucoma, in which a clog develops deep in the optical system. This is the most common form of glaucoma and typically occurs in both eyes.
Cataracts
These are cloudy spots in the lens of the eye that make it difficult to see. Having diabetes increases the risk for developing cataracts by two to five times, and makes them more likely to occur earlier in life. Fortunately, cataract surgery is usually safe, effective, and deeply appreciated by those who need it. But prevention is always preferable.
For the top foods to eat and to avoid in order to prevent or reverse type 2 diabetes, click here.
Macular Degeneration
Macular degeneration is a leading cause of vision loss for older adults. In this incurable eye disease, the macula, the center of the retina that’s so crucial for seeing and interpreting what you see, deteriorates.
Interestingly, research suggests that the same factors that fuel coronary heart disease may contribute to the progression of macular degeneration. It turns out that plaque buildup in blood vessels, also known as atherosclerosis, contributes to both diseases. Fortunately, the same diet and lifestyle elements work for both sets of tubes.
To find out about the top heart-friendly (and eye-friendly!) foods, click here.
High Blood Pressure
High blood pressure, or hypertension, is a condition in which there’s significant pressure from your blood pushing against your artery walls. This pressure can build up enough to damage the blood vessels in your eyes. This can lead to fluid buildup under the retina (called choroidopathy), retinopathy, and nerve damage (called optic neuropathy), which can cause bleeding in the eye or even vision loss.
Hypertension is known as the “silent killer” because, while it’s a significant risk factor for fatal cardiovascular events, it usually doesn’t cause noticeable symptoms. While no one wishes for eye problems, an “eye-opathy” can be a timely warning sign to address high blood pressure before it gets to the “killer” stage.
To find out how you can use diet and lifestyle to lower high blood pressure, click here.
Allergies
I know a lot of people who spend all spring looking like they just heard really bad news: red eyes, tears, nose running. Many people get itchy, watery eyes from pollen, dust, pet dander, mold, smoke, or perfume. For some, it’s a mild annoyance. For others, it can be debilitating because the eyes are especially sensitive to allergens.
The medical term is allergic conjunctivitis. The conjunctiva is the thin, clear membrane that covers the white of your eye and lines the inside of your eyelids. In allergic conjunctivitis, your immune system overreacts to what’s normally a harmless substance, and that membrane becomes inflamed. Immune cells in the eye release histamine and other chemicals, causing redness, itching, swelling, and tearing. (Allergic conjunctivitis isn’t contagious, unlike the viral and bacterial kinds often called “pink eye.”)
Can what you eat make a difference? Possibly, though the research is still early. In a 2022 study, teenage boys who most closely followed a Mediterranean-style diet had 41% lower odds of allergic rhinitis symptoms, the hay fever pattern that often comes with itchy, watery eyes. Vegetables and fruits contributed the most. Not every study has found this link, and most of the research is observational, so it can’t prove cause and effect.
The practical takeaway: A diet built around vegetables, fruits, whole grains, legumes, and nuts may not cure your allergies, but it may reduce your symptoms, or at least tilt the odds in your favor. In the meantime, you can limit exposure on high-pollen days by keeping windows closed, using a quality air filter at home, rinsing your face and eyes after being outdoors, and resisting the urge to rub. (In my experience, this last is one of the hardest impulses to resist.) If your symptoms are frequent or severe, it’s worth seeing your healthcare provider (or an allergist) to pin down your triggers and discuss treatment.
Autoimmune Disease
Normally, your immune system protects you from germs and other invaders. In an autoimmune disease, it misfires and attacks your own healthy tissue instead. Interestingly, eye-related complaints can be the first sign of several autoimmune diseases.
Multiple sclerosis can start with complaints of double vision, oscillopsia (a word I just learned, meaning a visual disturbance that makes objects look like they’re moving when they’re not), or nystagmus (another new word for me, describing involuntary eye movements).
Sjogren’s syndrome is sometimes diagnosed thanks to complaints of extremely dry or itchy eyes.
Early signs of rheumatoid arthritis may include inflamed corneas, fluid buildup in the macula (also known as macular edema), and a dry eye condition called keratoconjunctivitis sicca.
To find out how you can use diet and lifestyle to prevent or reverse autoimmune disease, click here.
5 Lifestyle Tips for Eye Health
Type 2 diabetes, macular degeneration, high blood pressure, allergies, and autoimmune disease share something important in common: like many other chronic diseases, these conditions are influenced by diet and lifestyle choices. So even if you have a genetic predisposition to one or more of them, you may be able to have a real impact on whether, when, and how they manifest.
Below are five simple lifestyle tips to help you take care of your eyes. Incorporate them to keep your eyes and your vision as healthy as possible.
1. Don’t smoke
You probably don’t need another reason not to smoke, but here’s one anyway. Smoking causes changes in the eyes that can lead to irreparable vision loss. Smokers are twice as likely as non-smokers to develop age-related macular degeneration, and two to three times as likely to develop cataracts. If you’re a smoker and need help quitting, check out these resources from the U.S. Centers for Disease Control.
2. Reduce screen time
If you’ve ever gotten sucked into a thrilling television show or documentary, you might have noticed dry eyes or even eye strain after you turned the screen off. When we look at screens for long periods, whether it’s the TV, computer, or phone, we tend to blink less, which can lead to dry eyes.
While avoiding all screens is pretty much impossible these days, you can do a few things to help protect your eyes. Back up to create more physical space between your eyes and the screen. Take screen breaks regularly, especially if your job requires long hours in front of one. (Note to self writing this article right now: back away from the screen and go outside for a couple of minutes.)
You may have heard that blue light from screens can damage your retinas. According to the American Academy of Ophthalmology, the small amount of blue light that screens give off has never been shown to harm your eyes. Too much of it in the evening can disrupt your sleep cycle, though. You might want to turn on the nightlight feature or blue light blocker on your computer or phone screen — found in the settings on most devices — especially at night. Or use blue light-blocking glasses, which come in a variety of designs and colors.
3. Protect your eyes from the sun
Ultraviolet (UV) light from the sun can damage your eyes over time, raising the risk of cataracts, growths on the eye, and eye cancers. Sunglasses that block UV rays, along with a wide-brimmed hat, can help protect your eyes year-round, not just in summer.
4. Get your eyes checked
Diet and lifestyle do a lot, but they can’t do this part. Glaucoma and diabetic retinopathy can progress for years with no symptom you’d notice, and a dilated eye exam is the only way to catch them while there’s still something to protect. If you have diabetes, high blood pressure, or a family history of eye disease, ask your healthcare provider or eye doctor how often you should come in. It’s a short appointment, and it’s the one item on this list you can’t take care of at home.
5. Last but NOT least: Eat an eye-healthy diet
The modern Western diet pattern, heavy in junk food, red and processed meat, fried foods, refined grains, and high-fat dairy, is bad for your eyes. In one long-term U.S. study, people who ate this way were about three times as likely to develop late-stage macular degeneration, and the same pattern is tied to other chronic diseases that attack the eyes.
Eye-Friendly Nutrients
Let’s look at some of the nutrients your eyes need to work properly and explore where to find them in foods.
Lutein and Zeaxanthin
These carotenoids are found in the yellow spot of the human retina, or macula, and work together to support optimal vision and eye health. Macular carotenoids are responsible for absorbing blue light and filtering out high-intensity short-wavelength light. They have antioxidant properties that protect vulnerable parts of your eye from oxidative stress. As such, maintaining optimal levels of macular carotenoids is linked to a lower risk of cataracts and macular degeneration. While they are available in supplements, you can easily incorporate lutein and zeaxanthin into your diet, mainly through dark leafy greens like spinach, as well as broccoli, corn, and peas.
Omega-3 Fatty Acids
Omega-3 fats are anti-inflammatory and have been linked to a lower risk of developing age-related macular degeneration. In the large AREDS2 trial, though, omega-3 supplements didn’t slow the disease in people who already had it. One omega-3, DHA, is especially critical for eye health. It’s found in large amounts in the tissues of your retina and plays a role in a number of important eye functions. Your body can make DHA from ALA (found especially in flax and chia seeds), although not everybody converts ALA to DHA with equal efficiency. Direct dietary sources of DHA include fish (for those who eat it), as well as dietary supplements (available as fish oil, krill oil, and algae-based vegan versions). For an algae-based DHA that’s combined with several other critical nutrients that are critically important for plant-based eaters, check out Complement Essential here.
Vitamin C
This water-soluble vitamin is an important structural component of blood vessels that run throughout your body, including in your eyes. In fact, much like the macular carotenoids and DHA, vitamin C is found in the tissues of your eyes, indicating its importance in vision. Vitamin C plays a critical role in immune health, collagen production, and is a natural antioxidant. It can also regenerate other antioxidants like vitamin E. You can find Vitamin C in numerous plant foods, such as citrus fruits, bell peppers, broccoli, and tomatoes. For more on vitamin C, click here.
Vitamin E
This fat-soluble vitamin also has potent antioxidant properties, especially in the eyes. Vitamin E improves vasodilation and therefore blood pressure, which reduces strain on the blood vessels in your eyes. Some of the best dietary sources of vitamin E include almonds, peanut butter, and sunflower seeds.
Beta-carotene
This pigment carotenoid is found primarily in orange and yellow plant foods, as well as some leafy greens, and is turned into vitamin A by your body. Vitamin A is crucial for eye health and optimal vision. It’s an essential component of rhodopsin, a protein that absorbs light in the retinal receptors of your eyes. It’s much better to get your beta-carotene from foods rather than from supplements. Beta-carotene supplements have been linked to a higher risk of lung cancer in people who smoke or used to smoke. Unlike supplements, fresh vegetables and fruits contain the whole spectrum of carotenoids that help maintain eye health, healthy mucous membranes, and immunity. These include alpha-carotene, beta-cryptoxanthin, and beta-carotene.
Zinc
Zinc may help slow macular degeneration and prevent further vision loss in people who already have the disease. Researchers believe it may prevent cellular damage in the retina. In the AREDS trial, a high-dose supplement combining zinc with antioxidants lowered the risk of advanced macular degeneration by about 25% in people who already had an intermediate stage of the disease. It hasn’t been shown to prevent macular degeneration in people who don’t have it, so if you’ve been diagnosed, you may want to ask your healthcare provider or eye doctor whether this kind of formula makes sense for you. Beans, nuts, and whole grains are excellent plant-based sources of zinc.
For more on zinc, see our article here.
Best Foods for Eye Health
“I can see clearly now the rain is gone/
I can see all obstacles in my way/
Gone are the dark clouds that had me blind/
It’s gonna be a bright (bright)/
Bright (bright) sunshiny day.”
– Johnny Nash
Incorporating many top vision-supporting nutrients may be as easy as adding a few foods to your routine. Here are 12 of the best foods for eye health, along with the eye-healthy nutrients they offer. Percentages are based on the FDA’s Daily Values.
1. Tomatoes
The average tomato provides about 6% of your daily vitamin A and 19% of your daily vitamin C. Enjoy sliced tomatoes on sandwiches, diced tomatoes in homemade salsa, or roasted tomatoes as a side dish.
For more on tomatoes, see our article here.
2. Sweet Potatoes
One cup of cooked, baked sweet potato provides 214% of your daily vitamin A and 44% of your vitamin C needs. Sweet potatoes are delicious baked, mashed, or cubed and roasted with seasoning.
For more on sweet potatoes, see our article here.
3. Avocado
An average avocado contains 28% of your vitamin E, 22% of your vitamin C, and 12% of your zinc needs for the day. Avocados make a great topping for whole grain toast or crackers, can be made into a luscious guacamole, or can be added to a breakfast tofu scramble.
For more on avocados, see our article here.
4. Carrots
One cup of chopped raw carrots will meet 119% of your daily vitamin A requirements, as well as 8% of your daily vitamin C needs. Enjoy carrot sticks raw with a side of hummus, grated into a mixed green salad, or roasted in the oven.
For more on carrots, see our article here.
5. Asparagus
A ½ cup serving of cooked asparagus contains 5% of your daily vitamin A and 8% of your daily vitamin C needs. Asparagus spears are tasty drizzled with a little extra virgin olive oil and roasted in the oven, or blanched and chopped into a casserole.
For more on asparagus, see our article here.
6. Grapefruit
One-half of a pink or red grapefruit provides 8% of your daily vitamin A and 43% of your daily vitamin C needs. Grapefruit is a popular breakfast side dish or can be peeled and cubed into a juicy fruit salad.
For more on grapefruit, see our article here.
7. Lentils
One cup of cooked lentils will provide 23% of your daily zinc requirement. Cook lentils and sprinkle them on cold salads, add them to soups, or use them to make homemade veggie burgers.
For more on lentils, see our article here.
8. Flaxseeds
One tablespoon of ground flaxseed provides about 1.6 grams of the omega-3 fatty acid, ALA. Sprinkle ground flaxseed on oatmeal, into a plant-based yogurt, or mix it into smoothies and muffin batters.
For more on flaxseeds, see our article here.
9. Spinach
One cup of cooked spinach will provide 105% of your vitamin A and 20% of your daily vitamin C needs. Cooking spinach also boosts its vitamin E content to 25% of your daily needs, and will provide 12% of your zinc requirements. It’s also a great source of the carotenoids lutein and zeaxanthin. Enjoy spinach steamed and drizzled with your favorite sauce, or wilted with a little garlic and nutritional yeast.
For more on spinach, see our article here.
10. Black-eyed peas
One cup of cooked black-eyed peas offers 20% of your daily zinc needs. Black-eyed peas work well in tabbouleh, on top of mixed green salads, or in veggie burgers.
11. Broccoli
One cup of raw broccoli florets contains 90% of your daily vitamin C. The same serving size of cooked broccoli will provide 112% of your daily vitamin C needs, as well as 13% of your daily vitamin A. Broccoli is also a good source of lutein and zeaxanthin. You can dip raw broccoli florets in hummus or bean dip, sauté them in stir-fries, or roast them in the oven.
For more on broccoli, see our article here.
12. Bok Choy
One cup of shredded bok choy can meet about 35% of your daily vitamin C requirements. You can add bok choy to soups or even grill it.
Recipes for Eye Health
Adding vision-protecting foods to your routine can make a world of difference. Add tomato to a sandwich, broccoli to a stir-fry, and lentils to a salad. If you’d like some inspiration, here are a few tasty recipes that make eye-healthy foods the stars of your plate.
Moroccan Carrot Dip
Sure, you can snack on whole carrots, but why not make them into a fun and tasty dip instead? Increase your carotenoid intake even more by dipping carrots, asparagus, and broccoli into the Moroccan Carrot Dip! Your eyes will thank you.
Spinach Jeweled Salad
While the dressing for this salad is called “Superhero Dressing,” you might call the entire dish “Super Salad for Your Eyes.” It has nearly all the nutrients your eyes need: spinach (carotenoids and vitamin C), avocado (vitamin E and vitamin C), and walnuts or pumpkin seeds (vitamin E and zinc). Add the dressing, and your eyes will get what they need to see and function at their best.
Zucchini Chickpea Tomato Curry
Talk about a carotenoid explosion! This curry has loads, thanks to a terrific and tasty trio: tomatoes, zucchini, and sweet potatoes. It also boasts zinc from the chickpeas, vitamin C from the cilantro, and many more eye-supporting nutrients from the colorful spices. Make extra and freeze it so you can enjoy this tasty treat many more times in the future.
Living Well for Eye Health
Vision is a sense that we often take for granted unless our ability to see well is threatened. And by then, for some people, it can be too late. But the good news is that you can do a lot to protect your eyes. And the best time to start is now. So the next time you gaze upon skies of blue and clouds of white, remember to thank — and take care of — your eyes, so you can continue to appreciate the sights of this wonderful world.
Tell us in the comments:
- What are some of your favorite foods that promote healthy eyes and vision?
- Do you have a family history of eye disease that you may be able to influence with diet or lifestyle changes?
- Did this article inspire you to try any new foods for eye health?
Feature image: iStock.com/Goodboy Picture Company
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