Healthy Eating

How Diet Can Affect Your Vision

How Diet Can Affect Your Vision
Written by Guest Author

There is a common saying – food is your body’s fuel. Food and drink are not only a fuel for the body and mind, but it also affects many others areas, including bones, skin, mindset, and vision. Good eyesight is one of the many senses we have, and keeping it in top condition ensures we can experience sights with clarity.  

However, to maintain good eyesight, you need to consider what you eat. Take a look at how diet can affect vision, and discover what to eat to improve eye health. 

Learn your family health history 

Before you get stuck in restocking your larder, first consider the health history of your family. Do eye conditions run in the family? If so, there are numerous vitamins and minerals you can include in everyday diets to decrease the risk of developing issues. For example, things like omega-3 fatty acids and vitamin A and C are ideal for lowering the risk of age-related macular degeneration and cataracts. 

The best foods for good eye health

Fortunately, there are a lot of foods perfect for maintaining proper eye health and vision. Foods that are rich in omega-3 fatty acids are particularly great. Go for oily fish, seeds, legumes, and eggs for high levels of this nutrient. Other important vitamins that are crucial to vision include A, C, and E. You can get them in citrus fruits, leafy greens, and broccoli. 

Foods to avoid 

You might be surprised to hear that your eye health and heart health are connected. To keep both in the best condition, there are some foods to reduce in the diet, such as: 

  • Simple carbohydrates such as white bread and pasta 
  • Processed meat 
  • Fried foods
  • Sugary drinks 
  • Alcohol
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These types of foods can increase the risk of a host of health issues, including cataracts, macular degeneration, and diabetic retinopathy. 

Stay hydrated

Another vital factor for eye health is hydration. The eyes require water and hydration to avoid feeling dry and itchy. This is particularly vital for anyone that wears contact lenses. If you’re considering vision correction surgery such as Trans PRK Brisbane, it’s also important to stay hydrated and in good health to improve recovery time and the success of the procedure. 

The primary nutrients eyes need to stay healthy

There are a few essential nutrients the eyes need for the best health and vision. According to the American Optometric Association, these include:

Essential fatty acids

Fatty acids have an essential role in keeping the central nervous system function in check. They also fuel cells and contain properties such as DPA and EHA, which are necessary for retinal function. 

Vitamin C 

This vitamin lowers the risk of cataracts and helps to slow issues such as macular degeneration and vision loss. 


Zinc transports vitamin A from the liver to the retina. Once it gets there, it produces melanin, which is a pigment that protects the eyes. 

Zeaxanthin and Lutein 

These phytochemicals work to lower the risk of chronic eye conditions and macular degeneration. 

Vitamin E

Vitamin E is a powerful antioxidant that protects the eyes from free radicals.

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