Eating More Eggs Could Keep Your Eyes Healthy

Eating for Eye Health

Eating More Eggs Could Keep Your Eyes Healthy

September 2009 Issue

Eating for Eye Health
By Lindsey Getz
Today’s Dietitian
Vol. 11 No. 9 P.


You ly give your clients many reasons for eating healthier—weight loss, heart health, preventing or managing chronic illness.

But how often do you emphasize the importance of maintaining a healthy diet for eye health? While clients may take the health of their eyes for granted when they are young, if they eat healthy today, they may be able to prevent problems down the road.

“The eye as an organ depends on all of the other systems in the body,” says Robert Abel, Jr, MD, a former clinical professor of ophthalmology at Thomas Jefferson University in Philadelphia; the founder of the Eye Advisory, Inc; and the author of The Eye Care Revolution: Prevent and Reverse Common Vision Problems. That makes overall good health and nutrition critical for maintaining a set of healthy eyes. “In fact,” continues Abel, “[of all normal tissues], the retina has the highest rate of metabolism in the body, which means you need to resupply it with nutrients on a regular basis.”

“The retina is extremely vulnerable,” adds Cynthia Sass, MPH, MA, RD, CSSD, a Manhattan-based dietitian and author. “Because the tissue has a higher metabolic rate, it consumes more oxygen. Plus, it is exposed to so much light. We know that certain nutrients can help protect the eyes, offsetting the effects of eye stress and even staving off age-related vision loss.”

Clients should be taught to start protecting their eyes as early as possible. Too many people wait until their eyesight deteriorates to start making necessary changes.

But adding vital nutrients to the diet in advance can help prevent problems. “Nutrition is a powerful form of preventative medicine, so it’s never too early to start,” says Sass.

“An adequate amount of key nutrients can fight the effects of aging and oxidations on every part of the body, including the eyes.”

Erin Dummert, RD, CD, owner of Madam Nutrition in Whitefish Bay, Wis., says a good place for people to start building up their nutrient supply is by simply fulfilling their daily fruit and vegetable requirements.

“We already recommend that clients eat five to nine servings of fruits and vegetables per day, but they should know that doing so is linked to better eye health,” she says.

“It’s a matter of giving clients yet another reason to be eating well.”

Research shows that leafy greens are particularly beneficial for the eyes, as they are packed with the antioxidant carotenoids lutein and zeaxanthin.

A study published in the Archives of Ophthalmology found that a high intake of these two carotenoids reduced the risk of cataracts by 18%.

Foods rich in lutein and zeaxanthin include spinach, kale, turnip greens, collards, broccoli, pumpkin, and corn.

Dummert adds that vegetables don’t have to be the only source of lutein. “We all know that leafy green vegetables are high in lutein, but eggs are another good source,” she says.

“While they comparatively have a smaller amount [than leafy greens], a new study shows that they are more bioavailable.

That means that even though there is a smaller amount of lutein in eggs, it goes directly into the bloodstream.”

Another egg-related study, published in the Journal of Nutrition, found that eating one egg per day can increase levels of both lutein and zeaxanthin in the bloodstream.

Researchers found that lutein levels were increased by 26% and zeaxanthin levels by 38% during the weeks that study participants consumed one egg per day.

The research team also made note that adding a daily egg to participants’ diets did not increase total, LDL, or HDL cholesterol or triglycerides—an important fact for those who are still wary of eating eggs.

“I think there are still a lot of people out there who are afraid of eating eggs after so many years of talking about them in terms of cholesterol concerns,” says Dummert. “So sharing this research gives them another healthy reason to start eating more eggs.”

Vitamin C has also been shown to help keep eyes healthy by providing protection against the damage that UV light causes.

Most of your clients are probably already aware that citrus fruits are packed with vitamin C, but many don’t realize that the vitamin also shows up in red bell peppers, strawberries, raspberries, broccoli, and Brussels sprouts.

Vitamin E may also help prevent cataracts and even age-related macular degeneration. Some of the best sources of this vitamin are sunflower oil, peanut butter, wheat germ, and almonds.

In general, maintaining a healthy weight is also important for protecting the eyes from disease, adds Dummert. “Research indicates that obesity and diabetes can both be linked to eye health,” she says.

The American Diabetes Association reports that people with diabetes have a higher risk of blindness than those without the disease.

While anyone is at risk for developing cataracts as they age, patients with diabetes are 60% more ly to develop the condition. In addition, people with diabetes are 40% more ly to develop glaucoma.

If left untreated, glaucoma can lead to complete and permanent blindness.

More Omega-3s
Many dietitians already suggest a Mediterranean-style diet to their clients for its proven heart-health benefits. But now studies have shown that adults who follow a Mediterranean-style diet high in omega-3 fatty acids also have a much lower risk of developing macular degeneration.

Age-related macular degeneration is the leading cause of blindness among older adults in the developed world. At this time, the only known risk factors are genetic markers, older age, and smoking, making it even more important that people do what they can to protect their eyes while they’re young.

“Americans are vastly undernourished in omega-3s,” says Abel. “Omega-3 essentially comes from the sea, and the greatest amount is found in algae.

Therefore, fish that eat algae, free-range fish, are highest in omega-3 and need to be recommended as a core dietary item, not only for eye patients but also for maintaining general health.”

Results from a study performed by researchers at the University of Sydney in Australia showed that people who ate one serving of fish per week had a 31% lower risk of early signs of age-related macular degeneration.

In addition, those who ate one to two servings of nuts rich in omega-3 fatty acids had a 35% lower risk of developing the disease.

Researchers believe that omega-3 fatty acids may have a protective effect on the eyes by preventing the buildup of plaque in the arteries or reducing inflammation in the retina.

“It’s important to recommend that clients are eating fatty fish at least twice a week,” says Dummert.

“Again, this is a recommendation that dietitians are already making, but when you’re able to link it to something as scary as macular degeneration, clients are more ly to realize the importance of making changes to their diet. These are very simple recommendations, but they can help prevent some very serious diseases.”

A second study, performed by researchers at the Centre for Eye Research Australia, found that people who ate higher levels of trans fats were more ly to develop late-stage age-related macular degeneration.

Conversely, the study also found that those who ate the most omega-3 fatty acids were less ly to have the disease.

While researchers already knew that trans fats can increase the risk of heart disease by increasing cholesterol levels, they now believe these fats may also have a similar effect on the eye’s blood vessels. It’s yet another good reason to encourage your clients to cut trans fats from their diet.

The Eyes Have It
Since vision is such a crucial part of a person’s well-being, Abel says it is wise for dietitians to encourage their clients to have periodic eye examinations.

He also says that dietitians may want to educate their clients on other ways to protect their eye health, besides healthy eating. “In addition to diet, two other major factors in vision are sunlight and stress in general,” says Abel. “Appropriate UV-blocking sunwear is worth a lifetime of vision.

And developing stress-reducing techniques is important, too, as it reduces the epinephrine and cortisol release that creates greater nutritional demands.”

But in your role as a dietitian, the main thing you can do is educate your clients about all of the benefits of maintaining a healthy diet. Sass says the best way to get clients to eat more of these eye-healthy foods is to make sure they understand the direct effects they can have on protecting vision.

“It’s important to explain the relationship,” she says. “Today more than ever, consumers are looking for natural approaches to wellness and disease prevention. Dietitians are in a unique position.

Because we have the knowledge of both food and the human body, plus the skills to explain science-based concepts in terms consumers can understand, we are able to empower our clients.”

Encouraging your clients to eat nutritiously for good eye health will ly not have any effect on the recommendations you’re already making.

The difference is that giving them information on how healthy eating can help protect their eyes is just more motivation for your clients to stick to a prescribed plan.

“The bottom line,” says Abel, “is that those items that are good for the body are also good for the eyes. Filtered water, nuts, fruits, vegetables, whole grains, and other sources of fiber are all important for overall good health.”

— Lindsey Getz is a freelance writer based in Royersford, Pa.


6 Reasons Eating More Eggs May Improve Your Health

Eating More Eggs Could Keep Your Eyes Healthy

For years, eggs were said to be a cholesterol-filled, artery-clogging breakfast that would have you headed for heart disease.

But after many studies, the nutrient-filled food was finally cleared of its bad rap. Researchers who reviewed these studies found no direct link between eating eggs and heart disease. As it turns out, eggs are actually an extremely nutritious and healthy food that is low in calories and high in essential vitamins and minerals.

It’s easy to be worried about eating eggs because of their past reputation, but eggs can have a number of benefits for your health — from your weight, to your mood and even your ability to focus. If you need more convincing, consider these six reasons why you should be eating more eggs.

Getty Images | Justin Sullivan

1. They Can Help You Lose Weight

Eggs are high in protein and low in calories, which makes them an incredibly satiating food that can assist with weight loss.

One study from the Journal of the American College and Nutrition found that people who ate a breakfast consisting of eggs felt fuller, had fewer cravings and ate less food immediately afterward than people who ate the same amount of calories in the form of a bagel.

(No word on how people felt after combining the bagel with the egg — plus cheese, of course — for one of the most delicious combinations out there!)

Flickr | dreamcat115

2. They Boost Your Mood

Eggs contain a number of nutrients that can help boost your overall mood, including omega-3 fatty acids, selenium and B- vitamins. They also contain an important amino acid called cysteine, which has been linked to improvement of bipolar disorder and depression.


3. They Help Keep Your Eyes Healthy

Keep your vision laser sharp by loading up on eggs. The nutrient-rich food contains lutein and zeaxanthin, antioxidants that can help protect against cataracts and macular degeneration, which are two of the most common eye disorders.

Flickr | andruby

4. They Can Improve Your Focus

If you need a food to keep you on track throughout your day, eggs are a good bet, as they are an abundant source of choline. Studies show that intake of choline is linked to better cognitive performance, especially in memory. The nutrient can also help protect against dementia.


5. They May Protect Against Breast Cancer

Choline is not only good for the brain but for the body as well. Consuming a high intake of the nutrient is linked to a 24 percent lowered risk of getting breast cancer. One egg contains 125.5 milligrams of choline, which is about a quarter of the daily recommendation.


6. They Raise Your “Good” HDL Cholesterol

One study found that eating two eggs a day for six weeks increased HDL cholesterol levels by 10 percent. Un “bad” LDL cholesterol found in high-fat foods such as meat and dairy, high HDL cholesterol levels are actually linked with a lower risk of heart disease and stroke.

Flickr | megh28

Egg Recipes That Are 5 Weight Watcher Points Or Less

Looking for some egg-cellent (sorry, couldn’t resist!) new egg recipes to try out for breakfast? Get your does of healthy protein without overloading on calories with these egg recipes — all of which are under five Weight Watcher points.

1. Breakfast Phyllo Wrap

This bacon-and-egg-filled wrap is only four points, and it can be made in less than 30 minutes. Make a few to take to go during the week. Get the recipe from LaaLoosh.


2. Sausage Egg And Cheese Hash Brown Cups

These mini breakfast cups are only four Weight Watcher points, and they are filled with protein from the eggs and chicken sausage. Get the recipe from Emily Bites.

Emily Bites

3. Deviled Eggs

Each egg is only one point each, meaning you’re sure to have a guilt-free morning. These deviled eggs are easy to prep, and they are garnished with chives and paprika for extra flavor. Get the recipe from Recipe Diaries.

Deviled Eggs

4. Bacon N’ Eggs Waffle Taco

You would think this breakfast taco would be a diet killer, but it’s only five points for one taco and takes only 20 minutes to prepare. Get the recipe from Recipe Ms.

Recipe Ms



Eating More Eggs Could Keep Your Eyes Healthy

It is more common to hear how carrots are of immense benefits to the eyes. But you may be pleasantly surprised to discover that boiled eggs also offer a lot of benefits to the human eyes, and are not just there for you to enjoy a satisfying breakfast.

The days when eggs are a must for children is fast eroding as people of all ages can consume them at will, thanks to the health benefits they proffer. Eggs are an excellent source of nutrition and provide the needed protein for the proper functioning of the human body.


One egg holds about 13 grams of proteins, and when you eat eggs on a regular basis, it prevents eye-related health issues, the most common of which is cataracts.

The yellow part of eggs contains the same pigment that protects your eyes from the harmful ultraviolet rays of the sun. The human eye has a section known as the retina which consists of a layer of cells that are sensitive to light. These light-sensitive cells make it possible for us to see objects.

These cells are densely packed in a region called the macula; this is the region that is concerned with highly-focused, central vision. Studies have shown that these cells begin to die off, especially in people who are 65 years of age and above due, in some measure to the destructive effects of ultraviolet rays of the sun.


Such a condition is called macular degeneration and makes driving, reading, recognizing people or faces impossible or more difficult.

But, how do boiled eggs protect your eyes, you ask? Clinical evidence shows that when you increase the number of antioxidants in your regular diet, it has a protective effect on your body. The pigments in eggs contain two antioxidants – zeaxanthin and lutein – and are responsible for the yellow hue of egg yolks.

These pigments are also created in leaves and can be found in plant-based foods such as corn, spinach, and peppers. But research has shown that the human body readily absorbs these antioxidants in eggs, and this could be connected to the fact that they are contained within a fat-based matrix together with other nutrients such as Vitamins A, D, and E.

But eggs contain a high level of cholesterol, or don’t they? Yes, that is true; in fact, the presence of cholesterol made nutritionists recommend that adults should not consume more than three eggs every week. However, in a study that was conducted at the University of Massachusetts in 2006, patients were given one egg to consume every day for five days within a week.


It was found that the levels of both zeaxanthin and lutein in their blood have increased significantly. The researchers went ahead to measure the amount of cholesterol in the patients’ blood, but surprisingly, the level of cholesterol was not affected.

Therefore, apart from having your eyes checked regularly and protecting your eyes from the sun, you should eat plenty of vegetables, seeds, and nuts. Of course, you should also add more eggs to your diet to protect your eyes from macular degeneration.

However, make sure you consult your doctor to determine just how many eggs you should consume every week as this depends on your general health and lifestyle.

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7 Best Foods for Your Eyes

Eating More Eggs Could Keep Your Eyes Healthy
We only get one pair of eyes, so it’s important to take good care of them. New research shows what you eat can affect your vision as you age. Add these seven foods into your diet to boost your eye health.

By: Julie Upton, MS, RD View Recipe: Farro Breakfast Bowl

The eyes are vascular, so a heart-healthy diet that’s low in trans and saturated fat is important to keep the blood vessels of the eyes healthy.

Foods rich in antioxidants are also known to help protect the eyes from age-related macular degeneration (ARMD), which is the leading cause of blindness among older Americans; as well as cataracts and other eye-related conditions.

In the Age-Related Eye Disease Study (AREDS), subjects who supplemented their diet with Vitamin C, antioxidants, zinc, beta-carotene, and vitamin E experienced about a 25% reduction in risk of developing serious ARMD. 

Here are seven foods help you see clearly.



View Recipe: Greek Tomato Salad

Tomatoes are packed with carotenoids, including lycopene, which helps give tomatoes their vibrant red color. Research shows that the lycopene present in ocular tissues helps prevent light-induced damage to the retina and other areas of the eye.

Tomatoes are also an excellent source of vitamin C, another vision protector. Processed tomato products or fresh tomatoes eaten with a little olive oil will help boost the absorption of lycopene. Researchers say eating foods rich in antioxidants is better than taking supplements.

See More: Fresh Tomato Recipes

View Recipe: Berry-and-Beet Green Smoothie

Spinach and other dark, leafy greens are rich in two antioxidants stored in the macula—lutein and zeaxanthin.  The macula is a part of the retina that acts as a natural sunblock, shielding the eye from damaging light. Lutein and zeaxanthin absorb blue light, which is especially harmful to the retina.

These nutrients can also help the eye detect contrast better, so eating foods rich in these antioxidants not only improves vision, but they help maintain your vision long-term. Since lutein and zeaxanthin are fat soluble, eating your greens with olive oil will help ensure that you absorb more of them.

See More: Kale Recipes


View Recipe: Kale and Mushroom Frittata

spinach and other leafy greens, egg yolks are also a good source of lutein and zeaxanthin. In one study, researchers found that lutein levels increased by 26%, while zeaxanthin levels increased by 38% when subjects ate one egg per day.

They also found that eating an egg-a-day did not impact LDL or HDL cholesterol or triglycerides. Specialty eggs are also available that have significantly more lutein per egg, due to simply feeding hens more carotenoid-rich feed.

Egg yolks are also a natural source of vitamin D, which may reduce the risk for ARMD.

See More: Top Egg Recipes

View Recipe: Seared Salmon with Balsamic-Blistered Tomatoes

Salmon is one of the best sources of eye-healthy omega-3 fatty acids, which have been shown to reduce the risk of ARMD and help treat dry eye disease.  An Ophthalmology study reported that high dietary intakes of omega-3 fatty acids resulted in a 38% reduction in the risk for ARMD. Salmon is also a natural source of vitamin D, which may also prove to have eye health benefits.

See More: Baked Salmon Recipes

View Recipe: Avocado Salad with Honey-Lime Vinaigrette

A diet that is low in trans and saturated fat helps prevent retina diseases.  Several studies suggest that a Mediterranean-style diet (fish, plant-based foods, and healthy fats) is recommended for healthy vision.

Not only is olive oil free of trans fats and is low in saturated fat, Australian researchers found that subjects who reported consuming the most olive oil were 48% less ly to develop ARMD.

When buying olive oil, look for extra virgin for the additional antioxidant boost it provides.

See More: Budget Oil Tips



View Recipe: Grilled Corn and Bell Pepper Salad

Yellow corn is great source of lutein and zeaxanthin and ½ cup of cooked corn has 1.8 grams of beneficial pigments combined per serving.

These naturally occurring yellow pigments are lost during ARMD, but research shows that older adults who boost their blood levels of lutein and zeaxanthin through eating foods corn and other carotenoid-rich fruits and vegetables significantly reduced their risk of losing these pigments.

  One study even found that women who ate the most fruits and vegetables, including yellow corn, reduced their risk of developing cataracts. To boost the absorption of the eye-friendly pigments in corn, be sure to enjoy corn as part of a meal that provides some dietary fat olive oil, walnuts, or salmon. 

See More: Cooking with Corn

View Recipe: Quinoa Rhubarb Muffins with Pistachios

As the only nut to contain any significant amounts of lutein and zeaxanthin, pistachios are the eye-friendliest of snack nuts.

  They provide lutein and zeaxanthin and also pack in significant amounts of vitamin E. The mono and polyunsaturated fats in pistachios also help boost the absorption of carotenoids.

In fact, a study found that those who added pistachios to their diet significantly boosted levels of lutein.

See More: Healthy Nuts: An A-Z Guide

Photo: Liam Norris/Getty Images

Eating the right foods can help keep your peepers healthy. But so can following these four tips:

  1. Get a baseline eye disease screening at age 40. Your ophthalmologist will prescribe intervals for follow-up exams.
  2. Avoid extended eyestrain. Our eyes aren't made to focus on a single object for long periods. Follow the 20-20-20 rule. After 20 minutes of focusing on a computer screen, for example, take a break for at least 20 seconds. Then focus on something 20 feet away before resuming your work. 
  3. Get your sleep. the rest of your body, your eyes rejuvenate when you're asleep enjoying continuous lubrication. During shuteye they also clear out irritants dust, allergens, or smoke.
  4. Get exercise. Just the rest of our organs, our eyes need good blood circulation and oxygen intake. Regular exercise can help—plus exercise can reduce your risk of chronic illnesses diabetes and heart disease, which can also affect the eyes.



10 best foods for eye health and eyesight

Eating More Eggs Could Keep Your Eyes Healthy

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People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.

The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent.

This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.

Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.

In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health warning signs.

Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health the AREDS reports.

The AREDS reports support the following 10 nutrient-rich foods:

1. Fish

Share on PinterestMaintaining a healthy lifestyle can help to lower the risk of eye problems.

Many fish are rich sources of omega-3 fatty acids.

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

  • tuna
  • salmon
  • trout
  • mackerel
  • sardines
  • anchovies
  • herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

  • walnuts
  • Brazil nuts
  • cashews
  • peanuts
  • lentils

3. Seeds

nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.

Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

  • chia seeds
  • flax seeds
  • hemp seeds

4. Citrus fruits

Citrus fruits are rich in vitamin C. Just vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

5. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.

The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.

Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:

  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide

Share on PinterestWearers of contact lenses should follow their doctors’ instructions to reduce the risk of infection.

According to the AAO, the following strategies can help to ensure healthy eyes:

  • wearing sunglasses outside, since excessive sun exposure can cause cataracts. A range of sunglasses is available for purchase online.
  • stopping smoking
  • getting regular eye exams, particularly if there is a family history of eye disease
  • wearing eye protection when working with possible eye irritants or dangerous chemicals
  • washing hands before applying contacts
  • wearing contacts only for the period recommended by the doctor or manufacturer
  • protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds

Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.

Possible symptoms that a person may be experiencing vision trouble include:

  • frequent changes in visual clarity
  • seeing distorted images
  • seeing floaters or flashes in the field of vision
  • reduced peripheral vision

Share on PinterestCitrus fruits are rich in vitamin C which may help lower the risk of age-related eye damage.

Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.

People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.


Why eggs are considered good for eye health and great for eye care?

Eating More Eggs Could Keep Your Eyes Healthy

Eggs are a must for kids and should also be consumed by people of all ages. Eggs are known to be a great source of nutrition and offer the much needed protein for the healthy functioning of our body parts. The same holds for good eye care as well.

Did you know that one single egg has about 13 grams of protein? Intake of eggs on a periodic basis can prevent eye health related diseases such as cataract.

The egg yolk can also reduce thinning of macula (area around the pupil of the eye) that is responsible for the quality of our vision and can enhance eye care. Regular intake of eggs can also reduce age related disorders which may also lead to vision impairment.

By including eggs in your diet, you are sure to improve your eye health and need not to worry too much about eye care.

There are many reasons for eating healthy for instance weight loss, overall body health, healthy functioning of the body and/or to manage and keep away chronic diseases.

But how often do we realise the importance of eye care? While many people may take the health of their eyes for granted especially if they are young, but if you eat healthy and consume protein rich items eggs then you are sure to prevent any illness from occurring in future.

The eye is just as important as any of the other parts of our body and its functioning depends on the other system or body parts that make up our body. You may not be aware of this but the retina has the highest rate of metabolism in the body which would mean that you should resupply it with the necessary nutrients on a regular basis.

More and more people should be made aware of how to protect their eyes at an early stage. In most cases, too many people are seen to wait until their eyes deteriorate and then would start taking the necessary measure.

By adding a vital nutrient for example an egg in your daily diet, you can prevent avoidable blindness and help to retain good eye vision.

Nutrition can be perceived as a powerful form of preventive medicine and this is why it is never too late to start.

A good way for you to start building up the necessary nutrient supply is by simply fulfilling our daily requirement of protein and vitamins which can only be found in items eggs, fruits and vegetables.

It is highly recommended that you should consume at least five to nine servings of fruits and vegetables each day and this is also linked to better eye health.

It also offers another reason to be eating well in case you are really serious about eye care.

Most of the researches also show that leafy greens are also good for the eyes since they are packed with antioxidant carotenoids lutein.

Studies also reveal that regular intake of eggs along with green vegetables can reduce the risk of cataract by nearly 18%.

So, if you really care about your eye care then the bottom line is to consume eggs each and every day and also encourage your children as well.


How Does Your Diet Impact Eye Health & Vision?

Eating More Eggs Could Keep Your Eyes Healthy

Those with a family history of poor vision or retinal health problems might fear that they are destined to encounter these problems at some point in their life. However, research shows that it’s not all genetics. An individual’s diet can also impact their eye health. (Learn More)

Certain nutrients and vitamins — omega-3 fatty acids, vitamins A and C, and zinc — can lower the risk of prevalent eye conditions, including age-related macular degeneration (AMD) and cataracts. (Learn More)

A diet that includes whole foods containing eye-enhancing nutrients can help to ensure an individual is getting the nutrients they need to maintain proper vision and eye health. These foods include antioxidant-rich citrus fruits, leafy greens containing phytochemicals, and oily fish that provides omega-3s. (Learn More)

While a healthy and nutrient-rich diet will promote eye health, eating highly processed and high-fat foods may increase the risk of eye problems. Other factors, diabetes and dehydration, can lead to chronic vision and eye conditions. (Learn More)

Research Shows That a Healthy Diet Can Impact Eye Health

While factors eye strain and genetics play a huge role in eye health and vision, many studies have indicated that certain vitamins and nutrients can promote eye health and prevent damaging eye and vision conditions.

  • A 2001 Age-Related Eye Disease Study (AREDS) found some vitamins and nutrients — including vitamins E and C and iron — to reduce the risk of age-related decline in eye health by 25 percent.
  • A 2013 AREDS update study found that other nutrients, including lutein and zeaxanthin, are also important to eye health.
  • Meta-analysis research from 2015 found a significant association between vitamin E intake and a reduced risk of age-related cataracts (ARC).
  • A 2007 study, led by Professor Lois Smith of Harvard Medical School, found that omega-3 fatty acids may prevent proliferative retinopathies, a leading cause of blindness.

Which Vitamins and Nutrients May Be Beneficial for Eye Health?

According to current research and the American Optometric Association (AOA), the following vitamins and nutrients may be the most beneficial to eye health:

  • Lutein and zeaxanthin: These phytochemicals were found to lower the risk of age-related macular degeneration and cataracts as well as other chronic eye diseases.
  • Essential fatty acids: “Good” fats play an important role in fueling cells and optimizing central nervous system function. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic (DHA), are vital in vision development and maintaining proper eye and retinal function.
  • Vitamin C, or ascorbic acid: In addition to lowering the risk of developing cataracts, this antioxidant can help to slow age-related macular degeneration and vision loss, especially when taken with other eye-healthy nutrients.
  • Zinc: Heavily concentrated in the eye, this trace mineral helps to transport vitamin A from the liver to the retina, where it helps to produce melanin, a pigment needed to protect the eyes.
  • Vitamin E: This antioxidant protects eyes from harmful free radicals — unstable molecules that damage healthy tissue.

Which Foods Are Best for Eye Health and Vision?

The best foods for eye health and vision will be those that offer the nutrients known to support eye health and function.

  • Fish: Manly fish (those that have oil in their gut and body tissue) are excellent sources of omega-3 acids. Fish with ample EDA and DHA include tuna, sardines, trout, mackerel, and herring.
  • Broccoli: An easy add-on to many dishes, broccoli offers vitamin C as well as lutein and zeaxanthin.
  • Nuts and legumes: Some nuts are rich in omega-3s as well as vitamin E, making them a smart and easy source of eye-healthy nutrients. Healthy choices include walnuts, cashews, Brazil nuts, and lentils.
  • Seeds: Many seeds, including hemp seeds and chia seeds, are also rich in omega-3 and vitamin E.
  • Citrus fruits: Citrus fruits, lemons, oranges, and grapefruit, are great sources of eye-aiding vitamin C.
  • Eggs: With omega-3s, lutein, and vitamin E, protein-rich eggs are a powerhouse of eye support health. Certain varieties, including some free range and organic brands, boast having double the omega-3s of other eggs and substantially more vitamin E and lutein as well.
  • Leafy greens: In addition to providing vitamin C, leafy greens spinach and kale are high in lutein and zeaxanthin. Some research shows cooking the greens helps the body to better absorb the lutein.
  • Beef: While other meats, including chicken and pork loin, contain zinc, beef offers higher levels of this vital trace mineral. Other sources of zinc include some yogurts, nuts, and beans.

Can Certain Diets Increase the Risk of Vision Problems?

An unhealthy diet of highly processed foods that lack nutritional value may not provide an individual with enough nutrients to support optimum eye and vision health. In fact, research suggests that a high-fat diet of processed foods may increase the risk of developing age-related macular degeneration (AMD).

Other potential diet dangers to eye health include the following:

  • Diet soda: A 2018 study found a substantially higher risk of proliferative diabetic retinopathy (a progressive retinal disease) among individuals who consumed more than four cans of diet soda weekly.
  • Dehydration: Adequate water and hydration are essential to many aspects of health, and vision and eye care is no exception. Not drinking enough water can lead to dry, irritated, or itchy eyes.
  • High sodium: Some research has shown a link between a high-sodium diet and an increased risk of cataracts.
  • Diabetes: Diabetes can cause short-term and long-term blurred vision. Diabetes-related eye conditions are progressive and may get worse with time. Complications may include diabetic retinopathy, which can lead to blindness.
  • Refined carbohydrates: An American Journal of Clinical Nutrition study found that those at risk of developing age-related macular degeneration may benefit from eating fewer refined carbohydrates in their diet. Diets that provide a higher glycemic index, such as those high in refined carbs, may increase the risk of AMD progression.Refined carbohydrates are highly processed grain products. The refining process often removes vitamins and nutrients as well as fiber. Examples of refined carbs include white bread, baked goods muffins and cookies, and pasta.


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