From the moment you wake up in the morning until you turn off the light in the evening: your eyes are constantly at work. They scan texts on your screen, help you safely through traffic and let you enjoy everything around you. Yet we rarely stop to think about what our eyes need to keep working well. And that includes the right nutrition.
Why is nutrition important for your eyes?
Your eyes are among the most active organs in your body and consist of sensitive parts such as the retina, the lens and the cornea. Vitamins, minerals and certain fatty acids all play a role in the health of your eyes. So what you eat has a direct influence on how well, and how long, your eyes can do their job.
6 nutrition tips for healthy eyes
Your eyes work all day long and deserve the best care. With the right nutrients, you can contribute to maintaining healthy eyes, now and in the future. From omega-3 fatty acids to colorful vegetables: let's look at six proven ways to support your eyes through nutrition.
1. Get enough DHA
DHA, one of the most important omega-3 fatty acids, is good for vision.* You find DHA mainly in oily fish such as salmon, mackerel and herring. Not a fish lover? Then an omega 3 supplement is a good alternative.
DHA is an important building block of your retina and plays a role in its functioning. It helps maintain normal vision and supports the condition of the eye.* To keep seeing sharply*, it is important to get enough DHA. Aim for at least two portions of oily fish per week or a daily supplement of 250 mg of DHA.
2. Eat lots of colorful vegetables and fruit
Dark, leafy green vegetables such as spinach, kale and chard are rich in lutein and zeaxanthin. These antioxidants accumulate in the retina and the macula (the area in the retina responsible for sharp vision). They work like a kind of natural sunglasses that filter harmful light rays.
Orange and yellow vegetables and fruit, such as carrots, sweet potatoes and bell peppers, contain a lot of beta-carotene, a precursor of vitamin A. Vitamin A contributes to the maintenance of normal vision.* A vitamin A deficiency is one of the main causes of preventable blindness worldwide.
3. Do not forget vitamin C
Citrus fruits, berries, bell peppers and broccoli are excellent sources of vitamin C. This antioxidant contributes to normal collagen formation for the normal function of blood vessels, including those in your eyes.* Vitamin C also helps keep the small blood vessels in your eyes healthy.
Try to eat different sources of vitamin C every day. An orange as a snack, berries in your yogurt or bell pepper in your salad are easy ways to get more vitamin C.
4. Choose foods rich in vitamin E
Nuts, seeds and vegetable oils are good sources of vitamin E. This vitamin contributes to the protection of cells against oxidative damage.* Almonds, hazelnuts and extra virgin olive oil are excellent choices to include more vitamin E in your diet.
A handful of nuts a day or a salad with some extra virgin olive oil can already contribute to your vitamin E intake. These foods also contain healthy fats that promote the absorption of fat-soluble vitamins, such as vitamins A and E.
5. Watch your zinc intake
Zinc is an important mineral that helps transport vitamin A from the liver to the retina. You find it in oysters, red meat, legumes and nuts. Zinc contributes to the maintenance of normal vision.*
So make sure you get enough zinc through your daily diet. Are you vegetarian or vegan? Then pay extra attention to your zinc intake, because plant-based zinc sources are less well absorbed by the body. Combine plant-based zinc sources such as chickpeas or lentils with vitamin C-rich vegetables for better absorption.
6. Drink enough water
Stay hydrated! Water plays an important role in the production of tear fluid, which keeps your eyes moist and clean. Sufficient fluid is essential for healthy eyes. Drink at least 1.5 to 2 liters of water or other non-caffeinated drinks daily.
Start your day with a glass of water and take regular sips throughout the day. This not only supports your tear production, but is also good for the functioning of your entire body.
Tips to keep your eyes healthy
Besides good nutrition, there are other ways to take good care of your eyes:
- Take regular screen breaks if you spend a lot of time behind a computer. The 20-20-20 rule is also handy: every 20 minutes, look at something at least 20 meters away for 20 seconds.
- Wear good sunglasses in bright sunlight to protect your eyes against harmful UV rays.
- Get enough sleep so your eyes can recover.
- Have your eyes checked every so often by an optician or ophthalmologist, especially as you get older or if eye problems run in your family.
Finally: your sight, your responsibility
Your eyes are precious and deserve the best care. By making conscious food choices and getting enough nutrients, you can actively contribute to maintaining healthy eyes. Of all the senses, sight is the most valuable for most people, so it is absolutely worth taking good care of it!
*Approved health claims from the EFSA. The beneficial effect for vision is obtained with a daily intake of 250 mg of DHA
