Following a balanced diet, rich in antioxidants, vitamins, and essential fatty acids, contributes to protecting the retina and reducing the probability of suffering from age-related eye conditions, such as macular degeneration or dry eye syndrome, as indicated by Bavarian ophthalmologists.
Coinciding with National Nutrition Day, which takes place on May 28, Baviera has underlined the relevance of adopting healthy eating guidelines as part of preventive eye health care.
The retina is a particularly vulnerable structure of the eye, being a tissue with intense metabolic activity that requires a continuous supply of vitamins, antioxidants, and essential fatty acids. Therefore, adequate nutrition can promote the maintenance of "visual function over time."
Specialists highlight vitamins A, C, and E, along with minerals such as zinc, among the key nutrients for vision. Their antioxidant effect helps defend ocular cells against age-related deterioration and diseases such as cataracts or macular degeneration.
Dry Eyes and Eye Strain
Certain nutritional deficiencies can directly impact eye health. A lack of vitamin A, for example, is associated with dry eyes and problems adapting to darkness, while insufficient levels of B vitamins have been linked to eye strain or increased sensitivity to light.
Likewise, lutein and zeaxanthin, carotenoids that are concentrated in the central region of the retina, help protect the eye from light radiation and oxidative stress. For their part, omega-3 fatty acids, found in oily fish such as salmon, sardines, or mackerel, promote the good condition of the tear film and contribute to reducing eye inflammation, which can alleviate dry eye discomfort.
In this context, experts emphasize that protecting eye health is not based on a single nutrient, but on a "comprehensive approach" that combines a balanced diet with healthy lifestyle habits.
Among their recommendations is the frequent consumption of green leafy vegetables, a source of lutein and zeaxanthin, essential for protecting the macula and central vision. Likewise, fruits such as citrus and berries, along with vegetables like broccoli or carrots, help counteract oxidative stress at the ocular level. They also insist on the importance of including omega-3 from oily fish such as salmon, mackerel, or sardines, as it improves tear quality and helps reduce inflammation of the ocular surface.
Conversely, they advise limiting the consumption of ultra-processed products, as they promote inflammatory processes that also affect the eye surface and visual comfort.
Finally, from Bavaria, they recommend undergoing regular ophthalmological check-ups to detect early possible alterations related to diet or nutrient deficiencies.