We have all heard the saying, “You eat with your eyes first.” Obviously, vision is an important factor for food choice, but did you know that food choice is also an important factor for vision? My roommate, who was recently accepted into optometry school, inspired this blog topic, and has continued to remind me that nutrition is influential in many disciplines. Although nutrition is more often considered for its influence on things like heart, muscle, or kidney health, your diet’s potential impact on eye health is one worth looking into!
Eye diseases not only threaten our long-term eye health, but they also threaten our ability to see and take in the world around us. According to the World Health Organization (WHO), the leading global causes of vision impairment are age-related macular degeneration, cataracts, and diabetic retinopathy. The WHO also stated that at least 1 billion of the 2.2 billion cases of vision impairment in the world could have been prevented. This is where nutrition could play an important role!
Oxidative stress seems to be the common denominator among the risk factors for eye diseases. Put simply, oxidative stress is a harmful state in the body when there are more damaging free radicals than there are helpful antioxidants. Free radicals can damage healthy eye cells, and ultimately damage your vision. Luckily, there are nutrients that specifically work to fight off the harmful effects of oxidative stress: Antioxidants! While the direct effects of diet on vision are still being explored, there is hopeful evidence that antioxidants, specifically carotenoids, may protect eye health.
Carotenoids are a group of phytochemicals (plant chemicals) that provide powerful antioxidant functions in the body. They are largely responsible for the yellow, orange, and red coloring in many fruits and vegetables. Carotenoids are also essential for the production of retinol and Vitamin A in the body.
The Academy of Nutrition and Dietetics states that dark green, red, and orange fruits and vegetables are recommended for eye health, suggesting that carotenoid-rich foods may have an important impact on vision. Additionally, the American Optometric Association lists carotenoids, Vitamins C and E, Omega-3 Fatty Acids, and Zinc as key nutrients that may “reduce the risk of certain serious eye diseases like age-related macular degeneration and cataracts.”
Eye-Friendly Foods:
- Pumpkin (Carotenoids)
- Sweet potato (Vitamin E, carotenoids)
- Carrots (Carotenoids)
- Cantaloupe (Carotenoids)
- Tangerines (Vitamin C, carotenoids)
- Tomatoes (Vitamin C, carotenoids)
- Watermelon (Carotenoids)
- Strawberries (Vitamin C, carotenoids)
- Spinach (Carotenoids)
- Broccoli (Carotenoids)
- Nuts and seeds (Zinc, Vitamin E, Omega-3 Fatty Acids)
- Fish and shellfish (Zinc, Omega-3 Fatty Acids)
With the current available research, there is no way to say that food alone will prevent any specific eye disease. However, there is promising evidence that specific nutrients may lessen the risk of eye disease development and promote overall health. While it is inevitable that our vision will naturally decline as we age, it is important to consider the potential ways we can prevent additional vision problems, sight unseen.
At-Home Recipes:
Strawberry Spinach Salad:
Prep time: ~15 minutes
Ingredients:
- 3/4 cup pecans (toasted if desired)
- 1/2 small red onion (thinly sliced)
- 10oz fresh baby spinach
- ~1 pound sliced strawberries
- 3/4 cup feta cheese
- Your choice of dressing! (Balsamic, Italian, etc.)
Sweet Potato Casserole:
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes
Ingredients:
- 40oz can undrained, cut sweet potatoes
- 3/4 cup granulated sugar
- 2/3 cup unsalted Butter (1/3c in sweet potato base, 1/3c in topping)
- 1/3 cup milk (or alternative)
- 2 large eggs
- 1 tsp. vanilla extract
- 1 cup chopped pecans
- 3/4 brown sugar
- 1/3 cup all-purpose flour
Directions:
- Preheat the oven to 350 degrees F
- Butter a 2-quart baking dish
- Place canned sweet potatoes and their liquid in a medium saucepan and bring to a boil. Remove from the heat and drain.
- Transfer potatoes to a medium bowl and mash with a fork.
- Add white sugar, butter, milk, eggs, and vanilla; mix until well combined. Spread evenly into the prepared baking dish.
- Make topping: Mix pecans, brown sugar, flour, and melted butter in a separate bowl until combined and crumbly. Sprinkle over sweet potato mixture.
- Bake casserole in oven until topping is golden brown, about 35 minutes.
References:
Academy of Nutrition and Dietetics. (2022, June). Nutrients that Support Eye Health. EatRightPro. Retrieved November 9, 2022, from https://www.eatrightpro.org/news-center/nutrition-trends/diseases-and-conditions/nutrients-that-support-eye-health
Allrecipes. (2022). Sweet Potato Casserole. Retrieved November 9, 2022, from https://www.allrecipes.com/recipe/9219/sweet-potato-casserole-i/
American Optometric Association. (2019). Diet and Nutrition. AOA.org. Retrieved November 9, 2022, from https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition
Clarke, E. (2021, February 26). Spinach strawberry salad {with poppy seed dressing!}. Strawberry Spinach Salad. Retrieved November 9, 2022, from https://www.wellplated.com/spinach-strawberry-salad/#wprm-recipe-container-37637
Harvard School of Public Health. (2022). The Nutrition Source: Antioxidants. Hsph.harvard.edu. Retrieved November 10, 2022, from https://www.hsph.harvard.edu/nutritionsource/antioxidants/
Oregon State University. (2022, January 4). Carotenoids. Linus Pauling Institute. Retrieved November 9, 2022, from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids#food-sources
World Health Organization. (2022). Vision Impairment and blindness. World Health Organization. Retrieved November 9, 2022, from https://www.who.int/news-room/fact-sheets/detail/blindness-and-visual-impairment
Prepared by Guest Writer: Sara Phy, TTU Dietetic Student
For Questions: Mindy Diller, MS, RDN, LD Registered Dietitian
Eat at Texas Tech 