Published July 1, 2023

We may take our eyesight for granted, but it’s estimated that 80% of what we perceive comes from our sense of sight.¹ Since eyesight is so important, taking care of your eyes should be a part of your overall wellness. Certain lifestyle changes can help you maintain your eye health and potentially reduce the risk of developing eye diseases.

Recipes.

Why is eye health a concern?

Eye health is a concern for all ages, from children to adults. And although we all spend time looking at screens—television, phones, tablets, or even work computers—the effects of extended screen time aren't known yet. In general, it can cause dry eyes and eyestrain. We tend to blink less when we look at a screen for a long time, which can dry out our eyes. The brightness or glare from the screen can cause eyestrain.² Additionally, digital devices emit blue light, and some research suggests that blue light can produce different damage to corneas, lenses, and retinas.³ Lifestyle habits—including nutrition—can help maintain eye health and may help reduce the risk of developing eye diseases such as cataracts, retinopathy, and macular degeneration.

What role does nutrition play in eye health?

Nutrients in foods can help support eye health. Learn more about these nutrients and where you can find them. If you are considering taking these nutrients in a supplement form, consult your healthcare professional. They can help you determine which supplements, if any, might be helpful for you.

Vitamin A.

Vitamin A is important for normal vision. Beta-carotene, which is a type of plant pigment called a carotenoid, is the primary source of vitamin A in the diet. Your body turns beta-carotene into vitamin A. You can find beta-carotene in fruits and vegetables such as sweet potatoes, spinach, carrots, cantaloupe, red peppers, and mangoes.⁴

Dietitian tip: Eating these foods cooked helps you absorb the beta-carotene.

Try our Publix Aprons^® Shrimp Pasta with Cantaloupe-Tomato Sauce dish, a twist on a classic Italian meal with cantaloupe, tomatoes, and pasta.

Lutein and zeaxanthin.

Other carotenoids in foods are also important for eye health. Lutein and zeaxanthin are found in the maculae and retinas. Unlike beta-carotene, the body doesn’t convert these carotenoids to vitamin A. Lutein and zeaxanthin are carotenoid pigments that impart yellow or orange color to various common foods such as cantaloupe, pasta, corn, carrots, orange and yellow peppers, fish, salmon, and eggs. Other sources include leafy green vegetables such as spinach, kale, broccoli, peas, and lettuce.⁵

Dietitian tip: For dinner, make a quick side. Sauté 4 cups of kale with 1 tablespoon of olive oil, then salt and pepper to taste.

Antioxidants including vitamins C & E.

Oxidative stress is thought to play a role in eye disorders including macular degeneration and cataracts. Antioxidants such as vitamins C and E may be helpful to prevent or manage these conditions. Vitamin C is found in foods such as bell peppers, oranges, kiwi fruit, broccoli, berries, brussels sprouts, grapefruit, cantaloupe, potatoes, tomatoes, and spinach.⁶ Find vitamin E in foods such as sunflower seeds, almonds, peanut butter, peanuts, and spinach.⁷

Dietitian tip: Eat your fruits and vegetables–don’t just take supplements. There’s a link between those who eat a lot of fruits and vegetables and a decreased risk of cataracts. Research studies using vitamin E and C supplements haven’t shown a consistent benefit for the prevention of eye diseases.⁸

Zinc.

Retinas have a high zinc concentration, and research has shown that supplements including both zinc and antioxidants might prevent cellular damage. It may also potentially delay the progression of macular degeneration and vision loss. Zinc is found in lentils, pumpkin seeds, pork, turkey breast, and shrimp. Try our Publix Aprons^® One-Pan Turkey Breast and Roasted Vegetables, a satisfying meal with turkey breast, roasted brussels sprouts, potatoes, and carrots.⁹ And it’s an excellent source of zinc.

Lifestyle habits to support eye health.

Other lifestyle habits can maintain and improve eye health.

• Cover your eyes.

  Wear sunglasses or other protective eye coverings, even on cloudy days. Look for sunglasses that block UVA and UVB radiation. Wear protective eyewear for certain activities such as sports, construction work, and home repairs.

• Get regular checkups.

  Schedule annual visits to the optometrist or ophthalmologist—especially if you have diabetes, as one of the complications of diabetes is retinopathy. Getting a comprehensive dilated exam is recommended. Many eye diseases don’t have any symptoms or warning signs, so getting an eye exam can check for eye diseases early on when they are easier to treat.

• Quit smoking.

  Smoking increases your risk of diseases such as macular degeneration and cataracts, and it can harm the optic nerve. There are resources available here* if you’re ready to quit.

• Go blue.

  Wear blue light glasses if you’re looking at screens for a long time.

• Take a break.

  When looking at screens for a long time, rest your eyes by taking a break every 20 minutes to look at something about 20 feet away for 20 seconds.

• Clean, clean, clean.

  If you wear contacts, take steps to prevent eye infections. Always wash your hands before you put your contact lenses in or take them out. Be sure to disinfect your contact lenses and replace them regularly.¹⁰

*By clicking this link, you will leave publix.com and enter the National Institutes of Health's website that they operate and control.

For the love of you.

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

¹ Ripley, David L., and Thomas Politzer. Vision Disturbance after TBI. NeuroRehabilitation. Accessed March 27, 2023.

² Electronic Screen Alert: Avoid This Vision Risk. Harvard Health Publishing. August 1, 2017.

³ Zhao, Zhi-Chun, Ying Zhou, Gang Tan, and Juan Li. Research Progress about the Effect and Prevention of Blue Light on Eyes. National Library of Medicine. December 18, 2018.

⁴ Vitamin A and Carotenoids. National Institutes of Health. June 15, 2022.

⁵ Abdel-Aal, El-Sayed M., Humayoun Akhtar, Khalid Zaheer, and Rashida Ali. Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. National Library of Medicine. April 9, 2013.

⁶ Vitamin C. National Institutes of Health. March 26, 2021.

⁷ Vitamin E. National Institutes of Health. March 26, 2021.

⁸ Huang, Guoqiang, Laiwei Wu, Lianghui Qiu, Jiangfeng Lai, Zhengying Huang, and Li'an Liao. Association Between Vegetables Consumption and the Risk of Age-Related Cataract: A Meta-Analysis. National Library of Medicine. October 15, 2015.

⁹ Zinc. National Institutes of Health. September 28, 2022.

¹⁰ Keep Your Eyes Healthy. National Eye Institute. May 19, 2021.