Eat Right: What an Ophthalmologist Recommends for Strong Vision

As an eye-care specialist, an ophthalmologist diagnoses and treats eye and vision problems. They provide comprehensive eye care through exams, prescriptions and, in some cases, surgery. An ophthalmologist can also provide preventative care, other than regular eye exams that detect vision issues early on.

An ophthalmologist in Dubai or Denmark knows that eye health is not restricted to regular exams. You can also keep your eyes healthy by eating a balanced diet; nutrient-packed food can help prevent diseases, such as macular degeneration, corneal disease or glaucoma. 

What Nutrients Are Important for Eye Health?

Antioxidants, minerals and vitamins are crucial to eye health. They can protect your eyes from harmful light and maintain optimal eye function. 

Eye care technology continues to present innovative treatments, from lasik eye surgery in Dubai to 3D-printed digital contact lenses in the UK. However, prevention is still the better route to eye care.

Here are the most vital nutrients for eye health.

Vitamin A

One of the well-known nutrients for eye health is vitamin A. This vitamin is necessary for maintaining the light-sensing cells (photoreceptors) of your eyes. It also helps your eyes stay moist, preventing dry eye.

People who are deficient in vitamin A may experience night blindness or nyctalopia. When the deficiency worsens, you may not be able to produce tears because the whites of your eyes and corneas have become dry. In more severe cases of deficiency, other serious conditions may develop.

Vitamin C

This vitamin protects your eyes from UV light damage. It also protects your eyes against oxidative damage, which is a factor in the development of age-related cataracts, cortical and nuclear cataracts.

In a 10-year study that looked into preventing nuclear cataract development, researchers discovered increased vitamin C consumption showed a 33% reduction in the risk of cataracts.

Vitamin E

Vitamin E, a group of fat-soluble antioxidants, protects the cells of your eyes from free radicals, which destroy healthy tissue. So it’s crucial for optimal eye health.

People who are deficient in vitamin E may be at risk for retinal degeneration and blindness.

Omega-3 Fatty Acids

The retina contains high concentrations of omega-3 fatty acids – in particular, DHA. It’s vital for retinal function and visual development. 

A diet rich in fatty acids can reduce your risk  for developing eye diseases. According to one study, older adults with diabetes reduced their risk for diabetic retinopathy after  supplementing with omega-3 fatty acids.

Lutein and Zeaxanthin

Lutein and zeaxanthin are found in the retina and lens of the eye. These antioxidants reduce the risk of oxidative damage to the retina. One study further found that taking 6 milligrams of lutein and zeaxanthin a day may lower the risk of developing age-related macular degeneration.

Gamma-linolenic acid (GLA)

GLA is an essential omega-6 fatty acid that contains anti-inflammatory properties. These fatty acids are found everywhere in the body, enabling all cells to function. 

GLA has shown efficacy in treating chronic dry eye. One study found that women who received a daily dose of evening primrose oil, a source of GLA, saw an improvement of their dry eye condition over six months.

Zinc

This mineral protects your eyes from damaging UV light and keeps the retina healthy. Zinc also brings vitamin A from the liver to the retina, producing melanin, which is a protective pigment for the eye.

Zinc deficiency can lead to cataracts and poor night vision.

What Do You Eat to Improve Eyesight?

A well-balanced diet is filled with vegetables, fruits and fish. The next time you go to the shops, make sure to pick up a few of the following food products.

Fish and Seafood

Salmon or tuna are rich in omega-3 fatty acids. You can also try halibut, sardines and trout. If fish is not available, go for oysters, crab and shellfish, which are rich in zinc. You can grill or broil the fish on their own. The seafood can be added into pasta, like linguine, turned into soup, like chowder, or mixed with rice, like paella.

Dark Leafy Green Vegetables

These vegetables are filled with lutein and zeaxanthin, so load up on kale, collards, romaine lettuce and spinach. Although some of the vegetables are incorporated into salads, they can also be made into hearty dishes, such as Thai green curry, spinach risotto or kale soup.

Citrus Fruits

Citrus fruits are excellent sources of vitamin C. Make sure to include oranges, grapefruits, lemons and tangerines in your diet. You can incorporate these fruits into your meals, have them as snacks, or make them into juice.

Orange-coloured Vegetables and Fruits

Orange vegetables and fruits are rich in vitamin A, which means they should always be in your refrigerator. Some examples are cantaloupe, pumpkin, carrots, sweet potatoes and apricots.

Legumes

Beans are not only nutrient-dense food; they’re also delicious and versatile. You can get lima beans, kidney beans, lentils or black-eyed peas. Beans are rich in zinc and high in fier, and they have no saturated fat.

With the right beans, you can make enchiladas, hearty stews or vegetarian burgers.

Apart from these food items, you can also include plenty of nuts, seeds and eggs in your diet. Beef is also good for your eyes because it contains zinc.

Is there anything you can eat that’s not going to be healthy for your eyes?

What Food Is Bad for Eye Health?

What is generally unhealthy for your body will also be bad for your eye health.

For example, processed meats. Bacon and hot dogs are typically loaded with sodium, which can raise blood pressure or cause hypertension. Hypertension can lead to: hypertensive retinopathy, which damages blood vessels in your eyes; neuropathy, which blocks blood flow and could lead to vision loss, and choroidopathy, which builds up fluid under the retina.

The same principle applies to pre-packaged food products. Although convenient and easy, these products are filled with sodium.

Not exactly a type of food but more a preparation – fried food is not good for your eyesight. In particular, food fried in trans fats. This can increase bad cholesterol, which can lead to type 2 diabetes and put you at risk for diabetic retinopathy.

Sugary drinks like soda or those popular boba teas can also increase your risk for diabetes, making them unhealthy for your eyes.

Eye care can be as easy as eating the right food. Combined with regular eye exams and practising habits that are good for your eyes, you’ll ensure healthy vision for years to come.