Tips for Healthy Eyes and Healthy Vision
Author: be well™ with Big Y® Registered Dietitian Team
Did you know you could be in the early stages of eye disease without even realizing it? Having regular comprehensive dilated eye exams can help to preserve and protect your sight.1 Regular eye exams help to detect signs of undiagnosed conditions such as diabetes, hypertension and inflammation, too.2
In honor of May being Healthy Vision Month, schedule your next eye exam today and learn which nutrition and lifestyle behaviors will help to preserve and protect your sight below.
General Eating for Eye Health
Building meals and snacks rich in fruits, vegetables, whole grains, dairy and lean sources of protein is a must for eye health.3 That's because these food groups work together to provide a balance of vitamins, minerals and protective antioxidants to keep our eyes (and bodies!) functioning at their best. For example, enjoying almonds and peanut butter as sources of protein provides antioxidant vitamin E, while milk, cashews and chickpeas will contribute the protective mineral zinc.
Must-Have Foods for Eye Health
Want to go one step further? Be sure to add in richly colored orange and green fruits and vegetables for their lutein, zeaxanthin and beta carotene - compounds that are studied for their protective roll in eye health.4 To help decrease dry eye irritation, including fatty fish like tuna, salmon and herring for omega-3 fatty acids may help. Not a fan of seafood? Talk to your doctor to see if taking an omega-3 supplement would be appropriate.
Lifestyle Factors Effecting Eye Health
In addition to eating nutritious foods, maintaining a healthful weight; managing diagnosed conditions such as hypertension and diabetes by keeping blood pressure and blood sugar levels within healthy limits; and not smoking are all important factors for protecting your eyesight.5
Family History’s Impact on Eye Health
Next, know your family history. Does someone in your immediate family have glaucoma or age-related macular degeneration? Many eye diseases run in the family so if you answered "yes," chances are you may be at greater risk for developing the condition, too. All the more reason to take proper care of your eyes!5
Gotta Wear Shades…for Eye Health!
Lastly, but no less important, wear sunglasses and use protective eye wear. Whether playing sports, using power tools or spending time outdoors, shielding your eyes from harmful particles or sun rays shouldn't be overlooked. The American Academy of Ophthalmology recommends wearing sunglasses that block 100% of UVA/UVB rays even on cloudy days.6
1 National Eye Institute. Get a dilated eye exam. Accessed 4/30/2024. https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/get-dilated-eye-exam.
2 American Academy of Ophthalmology. 20 surprising health problems an eye exam can catch. Accessed 4/30/24. https://www.aao.org/eye-health/tips-prevention/surprising-health-conditions-eye-exam-detects.
3 American Academy of Ophthalmology. 36 fabulous foods to boost eye health. Accessed 4/30/24. https://www.aao.org/eye-health/tips-prevention/fabulous-foods-your-eyes.
4 Academy of Nutrition and Dietetics. Foods for eye health. Accessed 4/30/24. https://www.eatright.org/health/wellness/healthful-habits/5-top-foods-for-eye-health.
5 Centers for Disease Control and Prevention Vision Health Initiative. Tips to prevent vision lost. Accessed 4/30/24. https://www.cdc.gov/visionhealth/risk/tips.htm.
6 American Academy of Ophthalmology. Being eye smart in the sun. Accessed 4/30/24. https://www.aao.org/eye-health/tips-prevention/being-eyesmart-in-sun.
Published 5/29/2024