When you feel like your vision has become blurry lately

Finding it hard to read small print in newspapers or books, or feeling your eyes get tired easily by the evening. As we age, it is not uncommon to notice changes in our vision.

Before you brace yourself thinking, “I need to do something special,” why not start by reviewing what you choose for your daily meals?

This article is written for those who:

• Have started to worry about eye fatigue and changes in vision as they age

• Want to know the truth behind the information that “eating this food will improve your eyes”

• Want to organize information on what to eat and how to incorporate it into their diet

What you will learn in this article

• Basic concepts of how diet relates to eye health

• Five foods to incorporate into a diet conscious of eye health, along with their characteristics and precautions

• How to use supplements and symptoms to watch out for

• Things to be careful about for those with underlying conditions, dietary restrictions, or allergies

Eating them does not mean your eyes will get better

The Japan Ophthalmologists Association introduces a diet that includes foods containing antioxidant vitamins (such as vitamins E, C, and beta-carotene), green and yellow vegetables containing lutein, and blue-backed fish containing omega-3 fatty acids as a way to prevent age-related macular degeneration.

However, eating these foods does not mean your vision will recover or that you can prevent presbyopia or eye diseases. The important thing is not to rely on one specific food, but to incorporate them little by little while maintaining a balanced overall diet.

5 foods to incorporate with eye health in mind

1. Fish such as salmon and mackerel

Blue-backed fish like mackerel and sardines contain EPA and DHA, which are n-3 fatty acids that are difficult for the body to produce. The Japan Ophthalmologists Association recommends actively consuming red-fleshed fish such as sardines, saury, and horse mackerel. Note that in a large-scale clinical trial (AREDS2) by the U.S. National Eye Institute (NEI), no additional benefit was confirmed for preventing the progression of age-related macular degeneration by adding omega-3 fatty acid supplements. It is best to view this as a way to incorporate them into your diet in a balanced manner.

2. Eggs

Egg yolks contain carotenoids called lutein and zeaxanthin. Studies have reported that 100g of chicken egg yolk contains about 1.0 to 1.6mg of lutein and zeaxanthin combined. They are one of the foods that are easy to prepare and incorporate into daily meals.

3. Green and yellow vegetables such as spinach and komatsuna

The Ministry of Health, Labour and Welfare’s e-Health Net explains that green and yellow vegetables are rich in carotenoids such as beta-carotene and lutein. The Japan Ophthalmologists Association also recommends the intake of spinach, kale, and broccoli, which contain lutein.

4. Carrots and pumpkin

Beta-carotene, which is abundant in carrots and pumpkin, is a component that converts to vitamin A in the body. The Japan Ophthalmologists Association introduces carrots and pumpkin as foods containing antioxidant vitamins.

5. Nuts such as almonds

Nuts are rich in vitamin E, which is considered to have antioxidant properties. According to the Ministry of Education, Culture, Sports, Science and Technology’s Standard Tables of Food Composition in Japan, dried almonds contain approximately 31 mg of vitamin E (tocopherol) per 100g of edible portion. However, since they are also high-fat and high-calorie foods, you should be careful not to eat too many. Nuts can also cause allergies, so if you are concerned, please start with a small amount.

About supplements

While many supplements claiming to be “good for the eyes” are sold, starting them on your own judgment is not recommended. In the aforementioned AREDS2 study, no overall additive effect was confirmed even with the addition of lutein and zeaxanthin supplements, and it has also been reported that smokers and former smokers may have an increased risk of lung cancer if they take supplements containing beta-carotene. If you are considering supplements, do not choose them on your own; be sure to consult a doctor or pharmacist.

When you have these symptoms, do not rely only on diet and see an ophthalmologist

If you have symptoms such as difficulty seeing, abnormalities in your field of vision, eye pain, or a sudden increase in floaters, do not just wait and see by adjusting your diet; see an ophthalmologist as soon as possible. There may be diseases hidden behind these symptoms that cannot be addressed by dietary improvements alone.

For those with underlying conditions or dietary restrictions

Eye health is not determined by specific foods alone, but is related to the overall balance of your diet and lifestyle habits. If you have an underlying condition, are being treated for an illness, or have dietary restrictions or allergies, do not try to eat large amounts of specific foods on your own judgment, but incorporate them within a range that suits you while consulting with a doctor or registered dietitian.

Examples of incorporating them into your daily diet without difficulty

• Add one boiled egg to your breakfast

• Add spinach or komatsuna to your miso soup

• Use carrots or pumpkin in simmered dishes or soups

• Have a small amount of plain roasted almonds as a snack instead of snack foods

• Include grilled fish in your menu a few times a week

You do not need to have all five every day. Start with one or two items that are easy for you to continue.

Products that help with incorporation

*This article contains advertising links.

Using tools and food products can be one way to make it easier to keep up with your habits.

For those who find preparing fish burdensome, pre-boned frozen salmon fillets are an option.

For those who want to ensure they always have green and yellow vegetables on hand, pre-cut frozen spinach is also convenient.

For those who find peeling carrots or pumpkins troublesome, pre-cut frozen pumpkin is another method you can use.

These are simply “options to make it easier to continue,” and using them does not automatically guarantee eye health. If there is anything that seems to fit your own dietary habits, please try incorporating it within a reasonable range.

In addition, products useful for a diet conscious of eye health are summarized in the “Foods that Support Health” collection on Rakuten ROOM.

If you would like to compare products, you can check them here.

See products useful for healthy habits on Rakuten ROOM

It is okay to take it easy and go little by little.

Eye health is not determined by a single specific food, but is built up through your daily meals. Out of the five foods introduced today, if there is even one that you think you can keep up with, please start from there.

If you have any concerning symptoms such as difficulty seeing or eye pain, or if you have underlying medical conditions, dietary restrictions, or allergies, please consult a doctor, registered dietitian, or ophthalmologist before making major changes to your diet on your own. I hope you will prioritize continuing without rushing and without overdoing it.

References

• Japan Ophthalmologists Association, “What You Should Know About Age-Related Macular Degeneration: Treatment and Prevention”

• Ministry of Health, Labour and Welfare, e-Health Net, “Green and Yellow Vegetables”

• Ministry of Health, Labour and Welfare, e-Health Net, “Unsaturated Fatty Acids”

• National Eye Institute (NEI), “AREDS/AREDS2 Clinical Trials”

• Ministry of Education, Culture, Sports, Science and Technology, “Standard Tables of Food Composition in Japan (2020 Edition, 2023 Supplement)” Nuts and Seeds/Almonds/Dried

• J-GLOBAL, “Lutein, Zeaxanthin, and Meso-zeaxanthin Content in Egg Yolk and Their Absence in Fish and Seafood”

(This article introduces general health information and is not a substitute for medical treatment or diagnosis. If you have any concerning symptoms such as difficulty seeing or eye pain, or if you have underlying medical conditions, dietary restrictions, or allergies, please consult a doctor or registered dietitian.)