What we eat plays a hugely important role in our overall wellbeing, and just like a high-performance machine, the quality of the fuel you put in helps determine how efficiently it runs. You’ve probably heard the saying “you are what you eat” at some point.
When it comes to our bodies, a balanced diet has been shown time and again to improve our health — from our hair to our circulatory system, and even our eyesight. One of the easiest ways to improve your visual health (and your general health) is to take a look at your diet and ask whether you’re getting the right vitamins and nutrients to keep all your systems working as they should.
While factors such as genetics play a role in eye health, numerous studies have shown that our eating habits also have a significant part to play in visual health and the prevention of eye disease. Let’s take a look at a handful of diets, their benefits, and their potential downsides for your long-term vision.
How an omnivore diet affects your vision
One of the most popular and traditional ways of eating in the world, an omnivore diet involves consuming both animal and plant-based products. When done well, an omnivore diet can be one of the best options for maintaining excellent eye health. It allows your eyes to benefit from both animal- and plant-sourced vitamins and minerals, meeting nutritional requirements without the need for supplements. Finding the right balance, however, is essential for maintaining a healthy lifestyle overall.
Fish such as salmon and tuna are rich in Omega-3, a fatty acid essential for retinal development and tear production. Beef and shellfish are rich in zinc, which helps maintain the protein structure of the eye. When you combine these animal products with vegetables and other antioxidant-rich fruit and veg, the result is a well-rounded diet that supports healthy vision.
The potential downsides of an omnivore diet: without moderation, it can have harmful effects on the eyes. Large amounts of processed meat can contribute to high blood pressure and cholesterol, which can restrict blood flow to the eye, and eating certain fish in excess can also cause eye damage (as well as damage to other organs) due to mercury poisoning.
How a vegetarian diet affects your vision
Maintaining healthy vision on a vegetarian diet is relatively straightforward, as many of the nutrient-rich foods that support eye health are readily available in vegetarian meals.
Leafy greens such as kale and spinach, along with carrots and sweet potatoes, are high in beta-carotene, which acts as an antioxidant and a precursor to vitamin A. As a source of protein, many vegetarians include eggs in their diet, which are rich in zeaxanthin and lutein — two nutrients that slow the progression of macular degeneration.
Dairy products such as yoghurt and milk are great alternatives for replacing the vitamin A and zinc commonly obtained from meat and fish, helping to protect the protein structure of the eye.
One potential downside of a vegetarian diet is that it is often low in Omega-3 fatty acids, which are found in everyday foods and help reduce the risk of dry eyes, glaucoma and cataracts. This is easily addressed when vegetarians add flaxseed or chia seeds to their meals, or snack on nuts and seeds — all reliable sources of Omega-3.
How a vegan diet affects your vision
A subset of vegetarianism, a vegan diet involves consuming only plant-derived foods — no animal products whatsoever. An increasingly popular way of eating around the world, there are a few things to bear in mind for your eyes if you follow this approach. The main challenge is finding reliable, regular sources of vitamins and protein through exclusively plant-based food choices.
An ideal vegan diet for healthy vision should include a mix of beans and legumes to support zinc levels. Fruits and vegetables such as broccoli and oranges are rich in vitamins A, C and E, and carrots and mangoes — high in carotenoids — should also feature regularly. To support the cells that maintain the cornea and retina, nuts, certain seeds and oils provide the necessary Omega-3 without needing animal products (though at lower levels). To meet other nutritional needs that benefit eye health — such as vitamin B12 and niacin — a wide range of socially acceptable vegan supplements are available to fill the gap.
It’s worth noting that as vegan diets have grown in popularity, a wave of ultra-processed meat alternatives has flooded the market. Many of these are high in sodium, which can contribute to high blood pressure and dry eye syndrome. These alternatives are generally made from refined carbohydrates, which diminishes the effectiveness of fibre and vitamins.
Overall, when done properly, a vegan diet can keep your eyes in great shape — provided you choose nutrient-dense foods and use supplements to compensate for any vitamin deficiencies that arise from avoiding animal products.
How a gluten-free diet affects your vision
A gluten-free diet has minimal impact on eye health, as grains, wheat and gluten in general do not provide significant quantities of the vitamins that contribute to optimal eye function.
That said, it is common for people with coeliac disease to experience vitamin deficiencies due to poor absorption and intestinal damage. This can lead to low levels of zinc, vitamin B12 and vitamin A — all of which are essential for maintaining healthy vision.
How a paleo diet affects your vision
Another diet that has gained popularity in recent years is the palaeolithic diet, also known as the “caveman diet”, which is based primarily on meat, fruit, nuts and other unprocessed foods.
Many paleo followers eat a predominantly meat-based diet, which provides the eyes with essential nutrients such as zinc and niacin to support the optic nerve. However, the key to optimal eye health is a varied diet. Fruits and vegetables should form the base of every meal, as they are rich in antioxidants and vitamins A and E, which the body needs. Since processed foods are off the menu on a paleo diet, many people are drawn to it because it theoretically keeps sugar levels healthier, reducing the risk of diabetic retinopathy.
Dairy is generally avoided on a paleo diet, which can lead to lower vitamin D levels. Low levels of this important vitamin can cause macular degeneration and impair vascular flow to the back of the eye. These issues can be mitigated by taking recommended vitamin supplements to compensate for the deficiency.
How an unhealthy diet affects your vision
Without question, the worst diet for your eyes is an unhealthy one. This typically involves ultra-processed, fried and fatty foods. When your diet is lacking in antioxidant- and vitamin-rich foods, your body doesn’t get the nutrients it needs — and neither do your eyes.
Saturated fats, found in much fast food, raise cholesterol levels, which can lead to both heart problems and eye problems such as macular degeneration. Obesity is another consequence of this type of diet, which in some cases leads to diabetes and, as a result, diabetic retinopathy — which can, in the worst cases, cause vision loss.
Since your eyes rely on a complex network of blood vessels, high blood pressure is also a potential threat to your vision. Many pre-packaged foods are loaded with sodium and preservatives to improve their shelf appeal, and consuming them in excess can negatively affect your cardiovascular system over time. People with high sodium intake are known to be more prone to developing cataracts.
Conclusion
Where possible, the best way to give your eyes the building blocks they need is through quality food sources and a healthy, balanced diet. While eye vitamins such as MacuShield, MacuShield Vegetarian and Ocuvite Complete can help support your immune system and prevent certain eye conditions, being mindful of what we eat every day should come first.
Remember that your dietary preferences are just one of the factors to consider when it comes to keeping your eyes healthy. Sleep, sun exposure, genetics and many other variables all contribute to whether you experience eye problems. As with any eye concern, regular eye tests and getting in touch with your optician when you notice changes are essential for maintaining clear vision in the long term.