Eye health is one of the most important factors that directly affects quality of life. Nutrition plays a major role in protecting visual function, delaying various eye problems, and supporting the overall health of the eyes. Op. Dr. Diclehan especially emphasizes that individuals who want to protect their eye health should regularly consume foods rich in vitamins, minerals, and antioxidants. Many conditions that threaten retinal health such as age-related vision loss, dry eyes, macular degeneration, cataract formation, and structural weakening of the eye can be slowed down with proper nutrition. Therefore, it is extremely important to recognize foods that are beneficial for the eyes and include them in daily nutrition routines.
The structure of the eye is highly complex, and certain vitamins and minerals are required for this system to function properly. Vitamin A, vitamin C, vitamin E, zinc, omega-3 fatty acids, and antioxidants such as lutein and zeaxanthin are essential for the structural and functional integrity of the eye. People who do not receive adequate amounts of these nutrients may experience weakening of visual function, retinal damage, and faster age-related vision loss. Op. Dr. Diclehan states that eye health is supported not only through medical treatments, but also through proper lifestyle habits and nutrition.
Vitamin A–Rich Foods
Vitamin A plays a critical role in visual function. It supports night vision and helps maintain corneal health. Op. Dr. Diclehan emphasizes that vitamin A deficiency in childhood may lead to serious visual problems.
Foods rich in vitamin A include:
Regular consumption of these foods helps reduce dry eye complaints and lowers the risk of night blindness.
Vitamin C is a powerful antioxidant that protects eye tissues from free radicals. It strengthens the blood vessels inside the eye and supports the immune system, helping to reduce the risk of infections. Op. Dr. Diclehan notes that smoking and stress increase oxidative damage in the eye, making vitamin C even more important.
Sources of vitamin C include:
Vitamin C also plays a role in reducing the risk of cataract formation.
Vitamin E protects retinal cells by preventing cellular damage and is known to reduce the risk of age-related macular degeneration. It is particularly important for individuals who spend long hours in front of digital screens. Op. Dr. Diclehan recommends a vitamin E-rich diet for patients experiencing eye strain.
Vitamin E–rich foods include
Zinc
Zinc enables vitamin A to become active in the eye and plays a role in retinal pigment production. Deficiency may cause night-vision difficulty and blurred vision.
Zinc-rich foods include:
According to Op. Dr. Diclehan, zinc deficiency may increase eye dryness and reduce visual clarity.
Selenium
Selenium has antioxidant effects that help slow cellular aging in the eye and protect retinal function.
Selenium sources include:
Lutein and Zeaxanthin
Lutein and zeaxanthin are natural pigments found in the macula. They act as protective filters for the retina and shield the eye from sunlight and blue-light exposure. Op. Dr. Diclehan recommends these nutrients especially for individuals at risk of macular degeneration.
Foods rich in lutein and zeaxanthin include:
Beta-Carotene
Beta-carotene converts into vitamin A in the body and supports visual functions, particularly night vision.
Sources include:
Omega-3 fatty acids are among the most important nutrients for eye health. They protect retinal structure, reduce complaints of dry eyes, and help lower the risk of glaucoma. DHA, a type of omega-3, is a key structural component of the eye. Op. Dr. Diclehan recommends an omega-3-rich diet especially for individuals suffering from dry eyes.
Omega-3 sources include:
Omega-3 deficiency may increase burning, stinging, watering, and fatigue in the eyes.
Dry eye is one of the most common complaints, especially among people who work at screens.
Water-Rich Foods
Maintaining body hydration helps stabilize the tear film.
Omega-3–Rich Foods
Regular consumption improves tear-film quality.
Vitamins C and E
These vitamins reduce oxidative stress on the eye surface.
Op. Dr. Diclehan notes that increasing water intake and omega-3 consumption is essential for dry-eye patients.
Digital screens place strain on eye health and may cause fatigue, headaches, blurred vision, and dryness.
Beneficial foods include:
These support retinal function and help protect the eye from blue-light damage.
Aging naturally reduces visual function, but proper nutrition can slow the process.
Antioxidant-Rich Foods
These fight free-radical damage and help maintain lens clarity.
Vitamin E Sources
Reduce cataract risk.
Omega-3
Protects retinal structure.
Op. Dr. Diclehan especially recommends these foods to individuals with a family history of macular degeneration.
Beneficial Fruits
Beneficial Vegetables
They strengthen internal eye structures through their vitamin and mineral content.
Op. Dr. Diclehan highlights the following:
These habits strongly protect long-term visual function.
Some individuals may not receive sufficient nutrients from daily diet such as elderly patients, pregnant women, people with chronic disease, or heavy screen users. Op. Dr. Diclehan emphasizes that supplements should only be taken under medical supervision.
Common supplements include:
Incorrect supplement use may cause harm rather than benefit.
In addition to healthy nutrition, lifestyle also matters. According to Op. Dr. Diclehan, individuals should:
These help preserve eye health for many years.
Eye health is essential for maintaining quality of life. Proper nutrition supports the structural integrity of the eye and helps delay many eye diseases. Nutrients such as vitamins A, C, E, zinc, omega-3, lutein, and zeaxanthin are critically important. Op. Dr. Diclehan emphasizes that regular consumption of eye-friendly foods helps protect visual function, reduce eye fatigue, and strengthen protection against future eye diseases.
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