Diets have been around for decades. No longer considered a passing fad, millions of people around the world have changed their eating habits in order to maintain a healthy body weight.
However, eating healthy doesn’t just have benefits for your waistline, but that it may also reduce your risk of developing age-related vision problems. Let’s take a look at the connections between eye health and your diet, and how the food you consume can affect your vision.
Vitamins and Nutrients That Support Vision and Eye Health
Foods that are rich in the right nutrients and vitamins can play a significant role in maintaining good eye health. Here are some of the key vitamins and nutrients that support vision and eye health:
Vitamin A – Vitamin A is essential for maintaining the health of your retina. Healthy retina is important for light to be converted into signals for the brain. To enjoy good vision, add foods that are rich in Vitamin A to your diet, including carrots, sweet potatoes, and dark leafy greens such as kale, spinach, and broccoli.
Vitamin C – As a powerful antioxidant, vitamin C prevents oxidative damage to the eyes and helps to maintain the health of your blood vessels. Foods that are high in vitamin C include citrus fruits, strawberries, and bell peppers.
Vitamin E – Vitamin E is known for its potent anti-ageing properties. As a result, foods that are rich in vitamin E, such as nuts, seeds, and leafy greens, are highly recommended for people who wish to protect their eyes from age-related damage.
Lutein and Zeaxanthin – These antioxidants are found in high concentrations in the retina. They are essential for filtering out harmful blue light and protecting the eyes from macular degeneration. To further support your eye health, you can add foods that are rich in lutein and zeaxanthin to your diet. These include kale and spinach, and to a lesser extent corn and peppers.
Omega-3 Fatty Acids – Omega-3s help prevent the risk of cataracts and dry eyes. Foods that are rich in omega-3s include flaxseeds, walnuts, avocados, and fatty fish such as tuna, salmon and sardines.
In addition to the above, if you wish to add more nutrients to your meals, you can also try to eat more brightly coloured fruits and vegetables. These are full of antioxidants, which help reduce eye damage caused by oxidizing agents.
The Link Between Eating Habits and Eye Health
An American study found that age-related macular degeneration (AMD) and vision loss may be connected to the quality of carbohydrates one consumes. This supports earlier studies linking high GI (glycemic index) foods to the risk of AMD. High GI foods include very refined (white) starches such as white breads, pasta, and white rice.
Researchers analyzed the dietary history of more than 4,000 participants aged 55 to 80 with varying degrees of AMD. While the study wasn’t primarily concerned with carbohydrate intake, it showed that 20 percent of cases of advanced AMD could have been prevented if individuals ate a diet with lower GI levels than the average for their age and gender.
Additionally, according to a recent study conducted by researchers, poor glycemic control and high oxidative stress increase the risk of diabetic retinopathy. Diets rich in animal protein or processed foods were found to further worsen this risk.
Low Carbohydrate Vs. Low Glycemic Index (GI) Diets
Low carbohydrate and low glycemic index (GI) diets aren’t interchangeable. Low carbohydrate diets restrict the intake of all carbohydrates, which is the macronutrient that provides fuel and energy to your body. Foods with a high GI rating (70 and above) are rich in simple carbohydrates. These are digested more quickly and cause blood sugar levels to spike. Complex carbohydrates, which are generally allowed on a low GI diet, are digested more slowly and don’t raise blood sugars levels as much.
A low glycemic index diet, on the other hand, controls the quality of carbohydrates consumed. For individuals with age-related macular degeneration (AMD) or diabetes, following a low-GI diet can offer significant benefits. It can for instance stabilize blood sugar levels. This in turn can help slow the progression of diabetic retinopathy, a complication related to diabetes that can cause blindness. Additionally, by preventing large spikes in blood sugar, a low-GI diet also minimizes oxidative stress and inflammation in the eyes.
Other Good Eating Habits for Healthy Eyes
Besides forgoing simple carbohydrates in favour of complex carbohydrates and adding more vitamins and nutrients to your meals, there are other changes you can make to your diet in order to optimize your eye health:
Opt for lean protein like chicken, fish and legumes as saturated fats commonly found in red meat and other sources may increase your risk of AMD.
Avoid eating high levels of sodium, which may increase your risk of forming cataracts.
Optometrists In and Around Edmonton
While maintaining a healthy diet is important for eye health, it’s no substitute for regular general eye exams and ocular health exams from your optometrist. The team at Optometrists’ Clinic Inc. are passionate about the eye health of their patients. Contact one of our locations in Edmonton, Leduc and Westlock to schedule an appointment today.