Eat right for better sight
Maintaining good vision isn't just about annual exams — what we eat plays a powerful role in protecting our eyes throughout our lives.
A balanced, nutrient-rich diet can lower the risk for common age-related eye conditions such as macular degeneration, cataracts and dry eyes.
Key vitamins, minerals and antioxidants found in whole foods work together to protect delicate eye tissues from oxidative damage, reduce inflammation and support retinal health, tear production and even night vision.
Proper nutrition is crucial for children whose eyes and visual acuity systems are still developing. UCI Health pediatric ophthalmologist Dr. Donny Suh says parents often ask him what they can do to help protect their child’s vision.
“The good news is that there’s a lot we can do,” Suh says. “Starting early with a diet of colorful fruits and vegetables, whole grains, lean protein and healthy fats will give them the essential building blocks for healthy eyes.”
Such foods are full of antioxidants that protect children’s developing bodies from damage caused by harmful molecules called free radicals. This protection supports a strong immune system, healthy skin, proper brain and nervous system development and may even prevent serious illness and disease as they grow.
This month’s recipes, created by Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health, are truly a feast for the eyes.
Turkey zucchini burgers with zesty lemon yogurt sauce
These juicy burgers are not only delicious, they also provide a wealth of ingredients that support eye health.
Zucchini is rich in lutein and zeaxanthin, two antioxidants that accumulate in the retina and may help reduce the risk of developing cataracts and macular degeneration.
It also contains vitamin C, another powerful antioxidant that strengthens the eye’s blood vessels, which supply nutrients to the retina and the keenest area of visual focus — the macula. Studies suggest that vitamin C increases the absorption of lutein and zeaxanthin and enhances the antioxidant effects of all three.
Ground turkey is a lean protein that is a rich source of zinc and vitamin B12, which are essential for overall eye function.
Zinc, in particular, helps transport vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Adequate zinc intake also may slow the progression of age-related macular degeneration.
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Garlic, green onions and parsley are rich in sulfur compounds and antioxidants that may help protect the lens of the eye from oxidative damage.
Despite its green color, parsley is also a source of vitamin A and beta-carotene, which are needed to maintain the eye’s surface tissues and support night vision.
The smoked paprika and cumin in this recipe contribute more than just flavor. They also contain vitamin E, which is thought to help reduce the risk of age-related eye conditions.
The Greek yogurt sauce adds a healthy dose of calcium, protein and probiotics. But the lemon zest and juice are the real stars, adding a tasty zing and another layer of eye-protective vitamin C.
“These burgers combine anti-inflammatory, antioxidant and nutrient-dense ingredients that collectively support long-term eye health and visual function,” says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program at the Susan Samueli Integrative Health Institute.
“And they are perfect for an easy summertime barbecue!”
Frozen watermelon and kiwi skewers with chili-lime salt
These eye-catching skewers aren’t just a refreshing summer treat — they also pack a powerful punch of antioxidants and essential vitamins that play a role in nourishing your vision.
Watermelon is rich in lycopene, a pigment that gives the fruit its vibrant red hue, and a potent antioxidant that is known for its role in protecting the retina.
Lycopene has been linked to a reduced risk of macular degeneration and may help protect the eyes from oxidative stress.
Vitamin A in the form of beta-carotene, another ingredient in this juicy fruit, is essential for maintaining healthy corneas and improving night vision.
Watermelon’s high-water content that supports hydration, which is important to maintain tear production and combat dryness.
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Like zucchini, kiwi contains elevated levels of vitamin C along with lutein and zeaxanthin. These two carotenoids accumulate in the retina and function as a natural sunblock for your eyes. They also help filter out harmful blue light, which is especially important for kids who spend many hours staring at computer screens and smartphones.
Even the chili-lime salt contains nutrients that support eye health. Chili powder and smoked paprika both contain capsaicin, which can help reduce inflammation and oxidative stress.
The vitamin C and flavonoids in the lime zest reinforce capillary health in the eye and the fresh mint leaves threaded between the fruit give a cooling contrast and contribute rosmarinic acid, yet another antioxidant.
“Altogether, these juicy, colorful skewers are a vision-friendly snack that your kids will gobble up,” Rankell says. “You might want to double the recipe!”