EYE NUTRITION FOR OPTIMAL VISION AND PERFORMANCE
DAWN WEATHERWAX, RD, CSSD, ATC, CSCS
Many athletes put emphasis on training, fueling, and rest,
but many do not focus on the importance of good eyesight.
Optometrists estimate up to 80% of the information accumulated
during a sporting competition comes from the eyes, and 95% of
all physical movement is controlled visually, and triggers the first
movement (1,9,11). Even eyesight that is slightly blurred can reduce
performance (5).
• Vitamin E (d-alpha tocopherol) is one of the body’s most
powerful fat-soluble antioxidants. Higher intake of vitamin
E can increase the level in the retina. Vitamin E is also found
in the lens. It protects cells of the eyes from damage and
provides ocular protection (8). Sources include wheat germ,
almonds, sunflower seeds, hazelnuts, peanuts, peanut butter,
and sweet potatoes.
EYE ANATOMY
• Lutein and Zeaxanthin are powerful carotenoids naturally
present in the macula of the eye. They are part of the retina
which is responsible for central vision. These vital nutrients
work to filter 40 – 90% of the harmful blue light, the kind
of light that can damage the macula. They can increase the
pigment density in the macula. The greater the pigment
density means better retina protection and a lower risk of
macular degeneration (8). These antioxidants cannot be
produced by the body on its own, so they must be obtained
through diet and/or supplements. Sources include egg yolk,
broccoli, corn, dark green leafy vegetables (e.g., kale, collards,
spinach, turnip greens), and peas.
Some of the major components of the eye that affect performance
and overall vision are the cornea, retina, macula, and the lens.
The cornea is transparent, approximately spherical, and is located
on the outer layer of the eye (2).
The retina is light-sensitive tissue located in the inner layer of the
eye (2). The retina is an extension of the central nervous system
and is con