Research is clear that engaging in poor lifestyle behaviors like unhealthy eating can promote disease. Before the fall of the Soviet Union, for example, Siberian nomads had virtually no heart disease. After the fall, disease rates steadily increased as many Yakut settled in towns and ate a commercial diet. The Glaucoma Research Foundation explains that many health problems can be managed, and even avoided, by following a healthy diet. Eating healthily won’t prevent glaucoma and it’s not a magical cure, says the Foundation, but choosing certain foods while steering away from others can yield benefits for your eyes.*

Foods for healthier eyes

Some foods and food groups that have been shown to be particularly beneficial for eye health include:

• Fruits and vegetables are foundational to a healthy diet. They are plentiful in vitamins A and C, and the carotenoids lutein and zeaxanthin. All of these nutrients have antioxidant properties that protect the optic nerve and other eye structures from oxidative damage. In one study of 584 older African American women, those who ate three or more servings of fruits or fruit juice daily had a 79% less chance of developing glaucoma than those who ate less than one serving. Bananas and avocados are good sources of magnesium, which the Foundation explains may improve blood flow to the eye and protect retinal ganglion cells that process visual information.
• Leafy greens have a proven association with eye health. Two large studies of the dietary intake of over 100,000 men and women found a link between higher kale and spinach intake and reduced glaucoma risk. The study shows that eating leafy greens, such as kale and spinach, may lower glaucoma risk by 20%-30%. Leafy greens are also associated with reduced macular degeneration (AMD) and promoting overall health through reduced inflammation, cancer, and heart disease.
• Nuts and seeds are rich in vitamin E, an antioxidant compound that helps guard the eye’s protective retinal tissues against free radical damage. Some good choices are pumpkin seeds (rich in magnesium, sunflower seeds (which also protect against AMD and cataracts), pistachios (high in lutein and zeaxanthin), almonds, and hazelnuts.
• Fish high in omega-3 essential fatty acids, such as salmon, sardines, and tuna may lower the chances of eye disease later in life. Increasing omega-3 intake has been shown to lower eye pressure associated with glaucoma.
• Hot tea has been shown to lower glaucoma risk by 74% compared to non-tea drinkers when at least one cup is consumed daily, though why this happens is still unclear.
• Dark chocolate may contribute to a slight, temporary improvement of vision from enhanced blood flow spurred by its flavanol (antioxidant) content.

Eating right with glaucoma

For people already living with glaucoma, there are also foods that should be avoided. The Foundation says foods that promote metabolic syndrome, obesity, diabetes, etc., such as highly processed foods, increase risk of primary open-angle glaucoma. Eating healthy foods promotes normal blood pressure and blood sugar to help minimize glaucoma risk. Reasons for this include:

• A possible link between obesity and elevated eye pressure.
• Eye pressure often drops substantially in people who lose weight.
• Reducing carbohydrates has been linked to lower risk of glaucoma.

“Understanding how diet can impact the risk of glaucoma,” the Foundation states, “and following healthy dietary guidelines can play an essential role in the lives of people living with glaucoma.”

*Murez, C. (2022, January 10). Want to Avoid Glaucoma? Look at What You Eat. HealthDay News. https://consumer.healthday.com/b-1-11-want-to-avoid-glaucoma-look-at-what-you-eat-2656225199.html