Good nutrition plays a key role in the health of our eyes, as Lindsay Powers, Nutritional Therapist and Health Coach Manager at Good Health Naturally, explained.

Researchers have linked macular degeneration, glaucoma and cataracts to poor diet and lifestyle. There is also a significant connection between diabetes and eye diseases, such as diabetic retinopathy and macular oedema. Diabetic retinopathy is becoming one of the top eye diseases affecting vision in the USA. High blood pressure can also affect the delicate blood vessels in the eyes, resulting in blurred vision or loss of sight.

Lack of nutrients in the diet and a high intake of processed foods can be risk factors for poor eye health. Eating a highly processed diet filled with refined carbohydrates, unhealthy fats, salt and sugar and lacking critical nutrients can create inflammation and oxidative stress. It can also affect circulation in the eyes and result in blockages in the delicate blood vessels around the eye area.

Healthy diet

It is essential to include lots of green leafy vegetables, such as spinach, kale and greens, in the diet for their lutein, zeaxanthin, and vitamin C content. Brightly coloured fruit and vegetables, such as carrots, sweet potatoes and citrus fruits, contain vitamin C, A and beta carotene, which are essential for healthy vision. Including oily fish in the diet for their omega 3 content is also important. Nuts and seeds, as well as a vegan or vegetarian source of omega 3s, also contain vitamin E, a powerful antioxidant. Eggs are also a good source of lutein and zeaxanthin, which can help support long-term eye health.

Getting enough critical nutrients from the diet alone is often tricky, so supplementation is a good option.

Look for a broad-spectrum antioxidant formula that contains vital nutrients for the eyes and includes lutein, zeaxanthin, A, C, E, Zinc, bilberry, and taurine, for example. For additional retinal support, you can look for a taurine supplement, but try to opt for a liquid product, as this will usually offer better absorption than capsules.

An omega 3 product is helpful for eye health, with a good option being krill oil or a vegan DHA supplement if you follow a vegan diet.

Astaxanthin can also be a powerful eye antioxidant, with studies showing its potential role in improving eye health and outcomes for various eye diseases such as macular degeneration, diabetic retinopathy, glaucoma and cataracts.