Did you know your eyes can distinguish millions of colors? Or that the muscles controlling your eyes are among the busiest in your body, making thousands of movements every day? From reading a favorite book to recognizing a familiar face, our eyes work tirelessly to help us experience the world around us.
As we age, however, our vision naturally changes. Conditions such as cataracts, glaucoma, and age-related macular degeneration become more common, making it even more important to take steps to protect our eye health. The good news is that many of the same habits that support heart and brain health can also help preserve your vision.
One of the most important ways to care for your eyes is through a balanced, colorful diet. Certain nutrients play a key role in keeping your eyes functioning at their best:
- Vitamin A supports the retina and helps with night vision. Good sources include sweet potatoes, carrots, spinach, and cantaloupe.
- Vitamin C acts as an antioxidant that helps protect eye tissues from damage. Find it in citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.
- Vitamin D and omega-3 fatty acids may help support the retina and reduce dry eye symptoms. Fatty fish such as salmon, tuna, and sardines provide both nutrients, while nuts and seeds are additional sources of omega-3s.
- Zinc helps transport vitamin A to the retina. Lean beef, poultry, beans, lentils, nuts, seeds, and whole grains are all good sources.
- Lutein and zeaxanthin are plant compounds that help protect the eyes from harmful light. They are abundant in dark leafy greens like kale, spinach, and collard greens, as well as eggs, peas, corn, and broccoli.
Nutrition is only part of the picture. Staying physically active, managing chronic conditions such as diabetes and high blood pressure, protecting your eyes from the sun, and scheduling regular eye exams can all help maintain healthy vision over time. This month, try adding more colorful fruits and vegetables to your plate, including a serving of leafy greens, enjoying fish rich in omega-3s, and spending a little time outdoors while wearing sunglasses that block UV rays.
University of Illinois Extension develops educational programs, extends knowledge, and builds partnerships to support people, communities, and their environments as part of the state's land-grant institution. Extension serves as the leading public outreach effort for University of Illinois Urbana-Champaign and the College of Agricultural, Consumer and Environmental Sciences in all 102 Illinois counties through a network of 27 multi-county units and over 500 staff statewide. Extension’s mission is responsive to eight strategic priorities — community, economy, environment, food and agriculture, health, partnerships, technology and discovery, and workforce excellence — that are served through five program areas — 4-H youth development, agriculture and agribusiness, community and economic development, health and community wellness, and natural resources, environment, and energy.