By Rudrani Banik, M.D.

In today’s digital age, eye health is more important than ever. With increasing screen time, exposure to environmental toxins, and the rising prevalence of conditions like macular degeneration, dry eye disease and diabetic retinopathy, proactive vision care is essential. Proper nutrition is one of the most effective ways to protect your eyes. Three classes of nutrients—macular carotenoids, omega-3 fatty acids and bioflavonoids—play a crucial role in preserving vision and preventing eye diseases.

1. Macular Carotenoids

The macular carotenoids—lutein, zeaxanthin and meso-zeaxanthin—are powerful antioxidants found in the retina’s macula, the part of the eye responsible for our central 20/20 vision. They protect against oxidative stress, filter harmful blue light, and reduce the risk of macular degeneration.

Lutein and zeaxanthin improve macular pigment density, enhancing visual function, contrast sensitivity and glare recovery. Higher macular pigment levels have been linked to better night vision and reduced eye strain. Since the body cannot produce them, dietary sources like leafy greens, corn, egg yolks and bell peppers are essential. Studies show that supplementing with lutein (10-20 mg) and zeaxanthin (1-2 mg) can improve visual performance and reduce the risk of age-related macular degeneration (AMD).

2. Omega-3s 

DHA and EPA, essential omega-3s, support retinal integrity, reduce inflammation, and combat dry eye disease, AMD and diabetic retinopathy. DHA is a key structural component of retinal cells, while omega-3s enhance tear stability and improve blood flow to the retina.

Fatty fish like salmon, mackerel and sardines are rich sources, while flaxseeds, chia seeds and walnuts offer plant-based options. Omega-3 supplements, including fish oil and algae-based DHA, have been shown to relieve dry eye symptoms and promote long-term ocular health.

3. Bioflavonoids: Nature’s Vision Protectors

Bioflavonoids are plant-based compounds with antioxidant and anti-inflammatory properties. Several bioflavonoids have been shown to support eye health and protect against vision loss.

• Quercetin, found in apples, onions and berries, supports blood circulation in the eyes and protects against oxidative stress. It has been linked to a reduced risk of cataracts and glaucoma.

• Resveratrol, found in red grapes, berries and peanuts, has anti-inflammatory effects that help protect the retina from oxidative stress and support healthy aging of the eyes.

• Citrus bioflavonoids, present in oranges, lemons and grapefruits, strengthen blood vessels and improve circulation in the eyes, helping to prevent conditions like diabetic retinopathy.

• Anthocyanidins, found in dark berries like blueberries, blackberries and black currants, enhance night vision, reduce eye fatigue and protect the retina from oxidative damage.

• Curcumin, the active compound in turmeric, has potent anti-inflammatory effects that help reduce symptoms of dry eye disease and other inflammatory eye conditions.

These bioflavonoids work synergistically to reduce oxidative stress and inflammation in the eye. Including a variety of colorful fruits, vegetables and spices in your diet can provide these essential nutrients. Supplements with concentrated bioflavonoid extracts may offer additional support, particularly for individuals at risk of eye diseases.

Protecting Your Vision with Nutrition

Incorporating macular carotenoids, omega-3 fatty acids and bioflavonoids into your diet can help prevent oxidative damage, reduce inflammation and support long-term eye health. A diet rich in leafy greens, berries, citrus fruits, fatty fish and nuts provides a natural source of these powerful nutrients.

For those needing additional support, high-quality supplements tailored to eye health can enhance visual function and reduce the risk of age-related eye conditions. Prioritizing eye nutrition today can help preserve your vision for years to come.