Glaucoma is a group of eye conditions that cause damage to the optic nerve and can eventually lead to blindness. It’s one of the leading causes of blindness worldwide, affecting approximately 3 million people in the United States alone.

However, there are steps you can take to reduce your risk of developing glaucoma, including making changes to your diet. Here’s what you need to know:.

Foods to Eat

One of the best things you can do for your eyes is to eat a diet that’s rich in nutrients. Specifically, you’ll want to focus on foods that are high in:.

Vitamin C

Vitamin C is an antioxidant that helps protect your eyes from damage caused by free radicals. Eating foods that are high in vitamin C can help reduce your risk of developing glaucoma. Foods that are excellent sources of vitamin C include:.

Oranges
Red peppers
Strawberries
Broccoli
Kiwi
Grapefruit

Omega-3 Fatty Acids

Omega-3 fatty acids are another important nutrient for eye health. Studies have shown that omega-3s can help reduce your risk of developing glaucoma by improving blood flow to the eyes. Foods that are high in omega-3s include:.

Fatty fish (such as salmon, tuna, and mackerel)
Flaxseeds
Chia seeds
Walnuts

Lutein and Zeaxanthin

Lutein and zeaxanthin are two powerful antioxidants that are found in high concentrations in the eyes. Eating foods that are high in these nutrients can help protect your eyes from damage. Foods that are good sources of lutein and zeaxanthin include:.

Kale
Spinach
Collard greens
Broccoli

Foods to Avoid

While there are plenty of foods that can help reduce your risk of glaucoma, there are also some foods that you should avoid. Specifically, you’ll want to stay away from foods that are high in:.

Gluten

Research has shown that people with celiac disease (an autoimmune disorder that’s triggered by gluten) are more likely to develop glaucoma.

While gluten isn’t a problem for everyone, it’s a good idea to be mindful of your gluten intake if you’re at risk for glaucoma. Foods that are high in gluten include:.

Bread
Pasta
Cereal
Crackers

Sugar

Consuming too much sugar can also increase your risk of developing glaucoma. That’s because high levels of sugar in the blood can damage the blood vessels in the eyes. Foods that are high in sugar include:.

Soft drinks
Candy
Baked goods
Cereal

Salt

Salt can also be a problem for people with glaucoma. Consuming too much salt can increase your blood pressure, which can put extra pressure on your eyes. Foods that are high in salt include:.

Cheese
Cured meats (such as bacon and ham)
Pickles
Canned soups and vegetables

Conclusion

By making changes to your diet, you can reduce your risk of developing glaucoma. Specifically, you’ll want to eat a diet that’s rich in nutrients like vitamin C, omega-3 fatty acids, and lutein and zeaxanthin.

You’ll also want to avoid foods that are high in gluten, sugar, and salt. By taking care of your eyes through your diet, you can help ensure that your vision stays clear and healthy for years to come.