Nutrition & Lifestyle

Key Nutrients for Eye Health

Lutein and Zeaxanthin

What they do: Antioxidants that accumulate in the retina and may help filter harmful blue light.

Food sources:

• Leafy greens (kale, spinach, collard greens)
• Broccoli and peas
• Corn and egg yolks

Omega-3 Fatty Acids

What they do: Support retinal health and may help with dry eye symptoms.

Food sources:

• Fatty fish (salmon, tuna, sardines, mackerel)
• Flaxseeds and chia seeds
• Walnuts

Vitamin C

What it does: Antioxidant that supports blood vessel health in the eyes.

Food sources:

• Citrus fruits (oranges, grapefruit, lemons)
• Berries (strawberries, blueberries)
• Bell peppers and tomatoes

Vitamin E

What it does: Antioxidant that protects cells from damage.

Food sources:

• Nuts and seeds (almonds, sunflower seeds)
• Vegetable oils
• Avocados

Vitamin A and Beta-Carotene

What they do: Essential for night vision and overall eye function.

Food sources:

• Carrots, sweet potatoes, pumpkin
• Dark leafy greens
• Liver and dairy products

Zinc

What it does: Helps vitamin A work effectively and supports retinal health.

Food sources:

• Oysters and shellfish
• Beef and poultry
• Beans and nuts

Dietary Patterns

Mediterranean-Style Diet

Research suggests this eating pattern may support eye health:

• Emphasis on fruits, vegetables, whole grains
• Healthy fats from olive oil and fish
• Moderate amounts of dairy and poultry
• Limited red meat and processed foods

Balanced Nutrition

• Variety of colorful fruits and vegetables
• Whole grains over refined carbohydrates
• Lean proteins
• Healthy fats in moderation
• Limited processed foods and added sugars

Hydration

Adequate water intake supports:

• Tear production and eye moisture
• Overall body function
• Toxin elimination

General guideline: 8 glasses (64 oz) of water daily, adjusted for activity level and climate.

Lifestyle Factors

Physical Activity

Regular exercise may support eye health by:

• Improving blood circulation
• Helping manage weight and blood sugar
• Reducing risk of conditions that affect eyes
• Supporting overall health

Weight Management

Maintaining healthy weight may help:

• Reduce risk of diabetes and related eye complications
• Support cardiovascular health
• Lower risk of certain eye conditions

Smoking Cessation

Smoking significantly increases risk of:

• Age-related macular degeneration
• Cataracts
• Optic nerve damage
• Diabetic retinopathy

Quitting smoking at any age benefits eye health.

Stress Management

Chronic stress may affect:

• Eye pressure
• Visual symptoms
• Overall health

Stress reduction techniques: meditation, yoga, adequate sleep, regular exercise, hobbies.

Managing Chronic Conditions

Diabetes

• Control blood sugar levels
• Regular eye exams (at least annually)
• Follow treatment plan
• Monitor for vision changes

High Blood Pressure

• Take medications as prescribed
• Reduce sodium intake
• Exercise regularly
• Manage stress

Supplements

Important considerations:

• Food sources are generally preferred over supplements
• Some people may benefit from specific supplements (e.g., AREDS2 formula for certain AMD patients)
• Always consult healthcare provider before starting supplements
• Supplements can interact with medications
• Quality and dosage matter