Nutrition and Eye Health Tips and Expert Advice

Research has shown that here is a direct correlation between nutrition and eye health. If you’re suffering from low vision, you need to keep an eye on what you eat even more — because a poor diet could encourage faster progression of your disease. Add these recipes to your diet.

Unfortunately foods we eat today can lead to poor vision — diets high in fat, processed foods, caffeine, soda, and white flour to name a few. These are filled with empty calories and don’t give your body the nutrients it needs to thrive. 

Why Nutrition Matters for Your Eye Health

Supplements for eye health can help supplement where your diet cannot. While you need to eat right, sometimes your body needs extra help getting those nutrients. Some vitamins you can add to your diet include:

  • Vitamin A
  • Beta-Carotene
  • Vitamin B Family
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Omega-3 Fatty Acids
  • Phytochemicals and Antioxidants
  • Bioflavonoids
  • Zeaxanthin and Lutein

Always read the labels of supplements before purchasing them. Avoid those supplements that claim they can cure any type of eye disease. Also, avoid supplements for eye health that have excess fillers and binders — these can cause allergic reactions and even prevent your body from absorbing the right nutrients. If you have difficulty reading labels, consider a smartphone magnifier, such as SRC Magnifier. This portable magnifier helps you read menus, read labels while you’re at the grocery store, and even read newspapers and print – helpful if you like to read health magazines. By using your phone’s camera, you can increase the resolution and magnification up to 6x the original size. 

You can get SRC Magnifier through Low Vision Technologies today HERE,

Unfortunately, today’s modern “diet” of coffee, caffeinated teas, soda, white pasta, white bread, cakes, candy, sugar, processed foods, and meats filled with hormones doesn’t help in terms of nutrition and providing your eyes what they need.

When I first began experiencing low vision over 25 years ago, I began looking into everything I could do to improve my situation, ranging from technology to nutrition.

Here’s what I’ve discovered…

Eye Health Diet Mirrors Overall Health Diet

The best way to eat when you’re looking to improve your vision is the best way to eat in terms of maintaining an overall healthy diet.  Consider Complex Carbohydrates.

I encourage you to move toward a day-to-day diet that includes the following:

  • Lean meat
  • Whole grains
  • Nuts
  • Eggs
  • Fruits
  • Vegetables
  • Beans

Look for the organic variety of each item I’ve mentioned above.

As well, remove as much of the salt, added sugar, trans fats, saturated fats and cholesterol as you possibly can.

This isn’t enough, however, when it comes to nutrition and eye health.

One piece of information many folks are unaware of is how low in natural minerals and vitamins our soil is today. Ever since the Dust Bowl, American produced food has been devoid of a high concentration of vitamins and minerals.

For this reason, you’ll want to supplement your food as much as possible in your fight against macular degeneration, glaucoma, cataract, etc.

Natural Remedies for Cataracts

Glaucoma Cure

Choosing Nutrition and Eye Health Supplements

The following will help you in terms of eye health and vision:

  • Vitamin A, or beta-carotene (a carotenoid), is excellent for overall health, as well as your immune system and vision.

  • Vitamin B Family. You can look for a Vita B Complex that includes as many of the important B vitamins that help with reduction of inflammation and have been shown to possibly reduce risk of macular degeneration.

    These include: choline, biotin, B1, B2, B3, B5, B6, and B12 folic acid. Elevated homocysteine levels have been shown to produce retina vascular issues and vitamin B helps combat this issue.

  • Vitamin C helps reduce cataract risk.

  • Vitamin D has been shown to help lower the risk of macular degeneration. Most people today are severely lacking in Vitamin D levels.

  • Vitamin E helps reduce the risk of cataracts.

  • Omega-3. These essential fatty acids can help with overall eye health, as well as lower dry eye risk.

  • Phytochemical antioxidants, which can be found in bilberry or ginkgo biloba, can help reduce oxidative stress in the eyes (as well as your entire body).

  • Zeaxanthin & Lutein help fight against cataracts and macular degeneration.

  • Bioflavonoids, which you’ll find are in veggies and fruits, will help your Vitamin C absorption.

Observational and experimental data suggest that antioxidant and/or zinc supplements may delay progression of age-related macular degeneration(AMD) and vision loss.

In order to lower your financial costs with supplementation, look for multi-vitamins that include as many of the above ingredients as possible. Always be sure to read the labels and follow any precautions they offer.

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Further Resources

Macular Degeneration Diet - A proper AMD diet can slow progression or onset. I lay out multiple foods that provide you the exact vitamins/antioxidants you need.

Eye Vitamins for Macular Degeneration, including the AREDS formula. I've lived with low vision for 25 years & I can help you live a productive & independent life.

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