Remember when as a child mom encouraged you to eat carrots because, “they’re good for your eyes?” It turns out, she was right. Carrots contain beta-carotene that may protect against night blindness and dry eyes, according to allaboutvision.com. Modern nutrition espouses preventative nutrients, like antioxidants and Omega-3 fatty acids that offset damaging oxidation. From heart health to protecting our vision, certain nutrients, vitamins, and minerals can be powerful protectors and luckily, they can be found in multiple sources.

“Good nutrition, exercising, and not smoking is good for the body, and that includes your eyes,” says Dr. Amalia Miranda, an ophthalmologist with an emphasis on the treatment of glaucoma and other diseases of the eye at Integris Baptist Medical Center in Oklahoma City. “A nutritious meal for the eyes should include plenty of colorful fruits and vegetables.”

Threats to the Eye

As we age, our eyes are at greater risk to develop cataracts, glaucoma, diabetes retinopathy and macular degeneration. A cataract is a clouding of the eye’s natural lens, which lies behind the iris and the pupil. It is the most common cause of vision loss in people over 40 and the principal cause of blindness in the world.

According to Prevent Blindness America, cataracts affect more than 22 million Americans age 40 and older. “Cataracts appear as part of the aging eye. They can be slowed by proper nutrition, protection from UV rays, and not smoking. Genetics also factor in. We can’t stop cataracts but we can delay the need for surgery,” offers Dr. Miranda.

Macular degeneration, often called AMD or ARMD, is the leading cause of vision loss and blindness among Americans age 65 and older. The macula is the part of the retina responsible for the sharp central vision needed to read or drive. If degeneration occurs, it may cause central vision loss. The disease affects women at a greater rate than men but the good news is that Latinos are at a low risk of developing the disease, only eight percent. Brown eyes have a lower risk but lifestyle choices that contribute to diseases like diabetes, hypertension, and smoking, increase the risk. “The typical patient with macular degeneration is a white woman, over the age of 60 with blue eyes,” asserts Dr. Miranda.

The second most common cause of blindness in the U.S. is glaucoma. Glaucoma refers to a group of eye conditions that lead to damage to the optic nerve. Latinos with diabetes type II have a 40 percent increased prevalence of glaucoma.

“Genetics factor heavily with this disease,” says Dr. Miranda. “Most people don’t know they have glaucoma, in fact, the Los Angeles Latino Eye Study found that 75 percent are unaware. The only way to find out is with regular eye exams, especially after the age of 40.”

Diabetic retinopathy refers to retinal damage that occurs with long-term diabetes. According to Dr. Miranda, 35 percent of Latinos, ages 40–59, with diabetes, have diabetic retinopathy.

Eye Nutrition

Colorful plates of food usually translate into good nutrition. The top three antioxidants for eye health include lutein, zeaxanthin, and beta-carotene. Important for the prevention of cataracts and macular degeneration, these can be found in leafy vegetables like spinach, collard greens and squash (lutein and zeaxanthin).

Certain spices, like cinnamon and clove provide antioxidant protections and even dark chocolate has benefits. Important vitamins include Vitamin A, C, D, and E, found in eggs, milk, and almonds, respectively. A helpful mineral like zinc can be found in oysters and the dark meat of turkey.

Omega 3 fatty acids help the eye in several ways, from alleviating symptoms of dry eye syndrome to guarding against macular damage. Sources include cold-water fish, like salmon, flaxseed and walnuts.

For those with or at high risk for macular degeneration, there’s the AREDS formula, developed by the federal government’s National Institute of Health. Based on clinical trials, the study produced a formula of high levels of antioxidants and zinc to reduce the risk of developing advanced age-related macular degeneration (AMD) by about 25 percent.

Proper Care

Good nutrition can improve eye health but preventive measures like wearing sunglasses with UV and UVB protection, as well as regular eye exams cannot be understated.