compounds such as beta-carotene, lutein and zeaxanthin, and vitamins C and E. Zinc and omega-3 fatty acids are also important for eye health. What foods are good sources of these important nutrients? Consider the following suggestions from the Academy of Nutrition and Dietetics and the Nutrition is an important part of eye health. Experts recognize the importance of food and nutrition in vision. Certain nutrients with antioxidant properties are beneficial, including carotenoid Mayo Clinic:
Vitamin A and beta carotene
Dark leafy greens such as kale, collard greens, turnip greens and spinach are a rich source of lutein and zeaxanthin, which are related to vitamin A and beta carotene, and are believed to protect eye tissues from sunlight damage and reduce the risk of cataracts and macular degeneration. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Beta carotene and vitamin A also help reduce the risk eye infections.
If kale isn’t your cup of tea, try sweet potatoes which are also an excellent source of beta carotene. Additional good sources of these nutrients include broccoli, peas, kiwi, red grapes, yellow squash, and especially deep orange fruits and vegetables such as carrots, pumpkin, butternut squash, oranges, mangoes and honeydew melon. Liver, milk and eggs are other great sources of vitamin A.
Note that the best sources of vitamins and antioxidants are from whole foods, since it may be a food’s combination of nutrients that have a synergistic healing effect. And, similar to lutein and zeaxanthin, beta carotene and vitamin A are absorbed best when eaten with a little healthy fat such as olive oil.
Catechins
Speaking of tea, green tea is a source of the antioxidant catechins which are responsible for its anti-inflammatory and antioxidant properties. Antioxidants may help lower the risk of developing cataracts and macular degeneration. Other foods that are that are high in catechins include red wine, chocolate, berries and apples. Black tea also boasts catechins, but in lower amounts than its green tea.
Vitamin C
Vitamin C is an antioxidant that can help lower your risk of cataracts. It’s occurs in many common foods including citrus fruits such as orange and grapefruit, strawberries, bell peppers, broccoli and cantaloupe.
Omega-3 Fatty Acids
Omega-3 fatty acids can help alleviate dry eye problems. Fats in the form of salmon or other types of fish such as herring, tuna, mackerel, rainbow trout, or sardines (two to three times per week), walnuts (which also include eye-healthy vitamin E), flax and chia seeds are good to include as part of the diet. Salmon is also a good source of vitamin D, which helps protect against macular degeneration. Also consider milk and orange juice fortified with vitamin D.
Next Steps
In addition to the nutrients noted above, it’s important to maintain a healthy weight. Being overweight increases your risk for developing diabetes, high blood pressure and cardiovascular disease which can impact vision.
What Your Eyes Say About Your Health
Sudden Blurry Vision
An abrupt and dramatic loss of vision may be a sign of a problem with the blood flow to your eye or your brain. Immediate medical attention can prevent serious damage and may even save your life. Even if your vision gets better quickly, it might still be a warning of a stroke or the beginning of a migraine headache.
Eye Problems: When to See the Doctor
Do you ever look in the mirror and see that your eyes are red? Or droopy? Or extra crusty?
Sometimes a cold compress and a trip to the drugstore are all you need. Other times, it’s a good idea to see your doctor.
How can you tell the difference? A sneak peek at some common conditions will help you know if it’s something minor or worth a second look.
Redness
“I think the most common eye problem people experience is a red eye,” says Rebecca J. Taylor, MD, an ophthalmologist in Nashville. “A red eye with a blotch of blood on the white part of the eye may look really scary, but it’s usually just a bruise under the surface of the eye. We call it a subconjuctival hemorrhage.” It should clear up in a few weeks, she says.
If both eyes are red, itchy, and watery, that could just be allergies, Taylor says. These symptoms, are usually caused by environmental (seasonal) allergies, but they could mean you’re allergic to a product you used. Over-the-counter tears will help with moisture, and antihistamine eye drops should stop the itch. Call your doctor if you aren’t better in 10 days.
Pinkeye
Your doctor may call this acute conjunctivitis . It’s itchy and red, and it oozes a white or yellow discharge. “Typically it is viral and lasts a week to 10 days. It can start in one eye and go to the other eye. A runny nose and cold symptoms are also very common,” Taylor says.
If you think you have it, call your doctor to be sure. It can be very contagious, so wash your hands a lot and don’t share towels or washcloths. Some conditions, like dry eye disease or an eye infection, look a lot like pinkeye. Your doctor will know the difference and how to treat it.
Dry Eye
Blame this common problem on your environment, hormonal changes, or your daily routine. “People who stare at the computer, cell phones, books, or the TV for long periods of time may be very uncomfortable toward the end of day, because they are not blinking enough,” Taylor says.
Moisten your eyes with artificial tears from your local drugstore a couple of times a day. See your doctor if that doesn’t work. Some conditions, like certain forms of arthritis, are linked to dry eyes. Other medicines you take could cause it, too
Even when you’re happy, your eyes are full of tears. They provide moisture and lubrication to help you see and keep your peepers comfortable.
What’s in a tear? They’re a mix of:
- Water, for moisture
- Oils, for lubrication
- Mucus, for even spreading
- Antibodies and special proteins that keep infection at bay
The ingredients come from special glands around your eye. Dry eyes often mean your tear system is out of whack.
When tears don’t provide enough moisture, you might notice:
Test Your Eye Health
Dry Eyes and What You Can Do About Them
If Your Eyes Are Dry …
You might feel like you have sand in your eyes, or they might burn or itch. You might be sensitive to light, have blurry vision, or, in some cases, your eyes might water. And you may have a tough time wearing contact lenses
Dry Eyes and What You Can Do About Them
Your Eyes Need Moisture
This helps them work the way they’re supposed to and keeps them comfortable. Your body normally makes moisture for your eyes, but when you can’t — or it’s not good quality — that can make your eyes hurt and affect your eyesight.
What Your Tears Do
They soothe the surface of your eyes and protect them from things like debris and infection. Each time you blink, they go over your eyes, then drain into the inner corners of your eyelids to the back of your nose. If you don’t make enough good-quality tears, your eyes can be dry and irritated.
Tear Duct Infection
Also called dacryocystitis, this happens when a tear duct — the small tube that runs down the length of your nose and connects to your eyelid — gets blocked and bacteria get in the area. It’s most common in infants, but it can happen at any age. Symptoms include pain, redness, swelling, too many tears, discharge from your eye, and fever. Antibiotics are the most common treatment, but some people need minor surgery to clear it up.
What Can Make It Worse: Low Humidity
If there’s not a lot of moisture in the air — in a heated or air-conditioned room or in an airplane, for example — dry eyes can get even more irritated. And a lot of wind can do it, too (that includes riding a bike without protective eyewear).