How does your diet affect your eyesight?

A balanced diet is essential for staying healthy. There is evidence to show that a healthy diet prevents the development of eye conditions, although this link isn’t as strong as it is for other conditions such as heart disease.

Currently, knowledge of how your diet affects your eyesightis low. A recent survey found 60% of people living in the UK had no idea that what they eat can affect the health of their eyes.

Losing weight or maintaining a healthy weight requires individuals to eat the right foods in the right amounts and exercising regularly. Whilst there are no direct links between obesity and specific eye disorders, being overweight does put you at risk of a number of health problems which could then affect your eyesight. These include:

• high blood pressure
• type 2 diabetes
• heart disease
• stroke
• some cancers

Some of the health complications of being overweight can cause problems that can affect your sight. These include retinal vessel occlusions, diabetic eye problems and eye conditions related to stroke.

What foods are good for my eyesight?

Now we all know that a diet rich in fruit and vegetables is not just good for our overall health but also very good for our eyesight. Below are some other foods that you can include within your diet, which will help keep your eyes in tip top condition.

Cold water fish like cod, sardines and tuna are excellent sources of DHA, and Omega-3 fatty acids. These provide structural support to cell membranes and may be beneficial for dry eyes, and the maintenance of general eye health. Research has shown that eating just one portion of fish a week may reduce your risk of developing age-related macular degeneration (AMD)

Blueberries and grapes contain anthocyanins, which may help improve night vision.

 Green leafy vegetables such as spinach or kale, are rich in carotenoids, especially lutein and zeaxanthin. Leafy greens are great as a salad accompaniment and help to prevent age-related eye diseases such as macular degeneration and cataracts.

 Whole grains and avocados are rich in zinc and Vitamin B. Not consuming enough complex B Vitamins could increase your risk of cataracts and retinopathy.

Besides carrots, papaya is a good source of beta carotene which can help to prevent ‘free radical’ damage inside the eye.

Eggs are a great addition to any diet as they are rich in cysteine, sulphur, lecithin, amino acids and lutein. Sulphur has been found to help protect the lens of the eye from cataracts.

Garlic, onions, shallots and capers are rich in sulphur, and is necessary for the production of glutathione, an important antioxidant required to help maintain healthy sight.

Soy contains essential fatty acids, phytoestrogens, Vitamin E and natural anti-inflammatory agents. Vitamin E is important for the maintenance of good eye health.

Sadly, today’s busy lifestyles and COVID lockdown restrictions has meant many people miss out on essential nutrients required as part of a balanced healthy diet.

If you have found that since the lockdown measures were introduced that your eyesight has deteriorated, it may be time to book an appointment to check your eyes. We would always recommend that you give us a ring to discuss any problems and book a check-up so we can fully investigate the cause and advise you accordingly.

For more information about nutrition and general eye care advice, you can give us a call on 0115 9332999