We’ve all heard the adage: ‘people eat with their eyes’. However, now health experts are saying that rather than eating with our eyes, we should be eating for our eyes – for improved eye health.
“Those who want their car to run well will ensure the right fuel and oil is used, so all of its systems work smoothly,” says Fellow of the International Academy of Orthokeratology and Myopia Control (FIAOMC), Behavioural Optometrist and founder of the Smart Vision Optometry (SVO) system in Australia, Gary Rodney.
“It makes sense that eyes, the organs that provide 80% of the information, which shapes and guides people’s lives and how they see the world, should be given the same treatment.”
Pointing to research, Mr Rodney says that eating the wrong food can impact on vision in general and can play a role in the development or worsening of chronic diseases, while eating an eye-friendly diet helps keeps eyes healthy, lessens the likelihood of eye problems and slow the progression of chronic eye conditions and risk of vision loss.
According to Mr Rodney there are four “vision destroyers” that are impacted on by our dietary choices. These include:
- Eye-clouding cataracts;
- Age-related macular degeneration that blurs central vision;
- Diabetic retinopathy;
- Glaucoma.
An eye-healthy diet
To help maintain eye health and help prevent the previously mentioned “vision destroyers”, Mr Rodney says that an eye-healthy diet should avoid highly processed foods, frequent takeaway and fast foods, refined carbohydrates and fried foods.
He also recommends that those with diabetes or who are insulin resistant should eat a diet that helps control their blood glucose levels – rather than cause huge blood glucose level highs and lows – to lower the chances of diabetic retinopathy, or to slow its progression if already present.
Mr Rodney adds that “carbonated drinks, and especially those sweetened with corn syrup, are also not recommended, as they can increase blood pressure, which can lead to vision problems”.
On the other hand, Mr Rodney recommends a diet that is rich in fruits and vegetables can help protect the eyes, with certain vitamins and minerals having long been seen to support eye health.
These include vitamin A, which keeps eye’s light-sensing cells, used in the harvesting of visual information, in shape, says Mr Rodney. It’s found in orange vegetables and fruits such as carrots, sweet potatoes, apricots and cantaloupes.
Mr Rodney also points to vitamin C – found in citrus fruit, capsicum and tomatoes – and vitamin E – found in avocados, almonds and, nuts and seeds – to assist with slowing age-related macular degeneration and cataract, and help protect the eyes from environmental problems, smoking and overconsumption of processed foods.
Other nutrients beneficial for eye health include antioxidants, in particular lutein and zeaxanthin found in green leafy vegetables, peas, broccoli and eggs, and the zinc in chickpeas, beans, oysters, lean beef and yoghurt.
Omega-3 fatty acids have also been found to help reduce the risk of diabetic retinopathy in older adults, according to Mr Rodney, and has also been investigated with regard to helping with dry eyes. Food sources of omega-3 fatty acids include salmon, sardines and tuna, as well as in nuts.
While incorporating the above nutrients is important for eye health, experts such as dietitians recommend a food first approach and seek professional advice before considering vitamin and mineral supplements, as Mr Rodney also points out, some supplements will only be beneficial if there is a deficiency.
For more about eye health and Smart Vision Optometry, visit: smartvisionoptometry.com.au/
