The Mediterranean diet has long been recognised as one of the healthiest ways to eat. Research has linked it to slow aging a longer life expectancy and a lower risk of many age-related conditions, including heart disease, dementia, and certain cancers. However, one of its lesser-known benefits is the effect it may have on our eyesight.
An increasing number of studies suggest that the same foods that support the heart and brain health may also help protect our eyes, reducing the risk of age-related eye diseases and helping us maintain good vision and healthier eyes for longer.
How does it work?
The Mediterranean diet is understood to support eye health in two different ways. Firstly, it contains nutrients that act directly on the eyes themselves, helping to protect delicate tissues, reduce inflammation, and support normal visual function. Secondly, it helps to improve overall health by lowering the risk of conditions such as obesity and metabolic syndrome, both of which are linked with a greater likelihood of developing serious eye diseases such as glaucoma and cataracts later in life.
Direct effects
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Omega-3 fatty acids
Omega-3’s are found in oily fish such as salmon, sardines, mackerel, and anchovies, all of which are common in a Mediterranean diet. They help to reduce inflammation throughout the body, including within the eyes. Research suggests they may improve the function of the tear-producing and oil-producing glands that keep the surface of the eye lubricated, making them particularly beneficial for people with dry eye syndrome which presents with soreness and blurry vision.
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Lutein and zeaxanthin
These two carotenoids are found naturally in leafy green vegetables such as spinach, kale, chard, broccoli, and peas, all of which feature regularly in a Mediterranean-style diet. They build up within the retina, where they help filter harmful blue light and protect the eye against oxidative damage. Higher intakes have been associated with a lower risk of developing age-related macular degeneration (AMD), one of the leading causes of sight loss in older adults.
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EPA and DHA
EPA and DHA are specific forms of omega-3 fatty acids found mainly in oily fish. Alongside supporting the structure of the retina, they have been associated with lower levels of C-reactive protein, a marker of inflammation. Research has found that people who follow the Mediterranean diet most closely have a 27-38% lower risk of developing age-related macular degeneration than those with low adherence.
Indirect effects
While following a Mediterranean diet meal plan can benefit the eyes directly, it’s also capable of improving many of the conditions that increase the likelihood of vision problems later in life. For example, maintaining a healthy weight and stable blood sugar levels, reducing blood pressure, and improving overall cardiovascular health all help protect the blood vessels that supply oxygen and nutrients to the eyes.
This is important because conditions such as obesity, metabolic syndrome, and diabetes are all associated with a greater risk of developing age-related eye issues. One study found that people with the highest Mediterranean lifestyle scores had a lower incidence of glaucoma after 12 years compared with those with the lowest scores.
The importance of long-term eye health management
Many common causes of vision loss develop slowly. Cataracts, age-related macular degeneration, glaucoma, and diabetic retinopathy all become increasingly common with age, and as life expectancy continues to rise, more people are expected to experience some degree of age-related sight loss during their lifetime.
Modern medicine offers excellent treatments for many eye conditions, with medications, laser therapies, and surgery helping millions of people preserve their vision. However, preventing damage before it occurs is always preferable, and is widely considered to be the simpler, safer, and more cost-effective option.
Eating a balanced diet throughout life is one of the easiest ways of supporting long-term eye health and protecting your future vision, and the Mediterranean diet naturally provides many of the nutrients that researchers believe are involved in that process.
Is it easy to follow a Mediterranean diet for eye health?
The encouraging news is that you don't have to follow the diet perfectly to see the benefits. One study found that people who ate as little as 150 grams of fruit each day - roughly the equivalent of one medium-sized piece of fruit or a cup of chopped fruit - reduced their risk of developing age-related macular degeneration by around 15%. And best of all, other research has shown that certain vitamin and mineral supplements can have a similar effect, protecting against eye disease.
Like every part of the body, our eyes are affected by the choices we make throughout life. While no diet can guarantee perfect vision or prevent every eye condition, the evidence suggests that regularly eating foods such as oily fish, leafy green vegetables, colourful fruit, legumes, whole grains, olive oil, and nuts may help protect eyesight as we age. The Mediterranean diet is known for supporting overall health, and protecting our vision is yet another reason to keep it on the menu.
Part of a Series
This article is part of series on staying healthy as you get older and improving your quality of life.
It’s not only a goal almost everyone shares, but has huge implications on national healthcare spending, productivity and economic resilience.
It strongly recommends the Mediterranean diet as the best way of eating but recognises that maintaining strength and aerobic fitness is also a critical part of a healthy ageing lifestyle.
It also suggests a supplement to help reach the increased plant nutrient levels that you need as you get older.
DailyColours® contains 161 plant nutrients – nutrients that are missing from an ordinary vitamin and mineral pill. Clinical trials show that it offers Mediterranean diet benefits in a daily supplement. You can see it here.
Note: The content on this site is intended for general wellness and informational purposes only. It is not personalized medical advice. Consult a healthcare professional before making any changes to your diet, exercise, or lifestyle routines.