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The retina sends information to the brain via the optic nerve (which has 1.7 million nerves). The most important nutrient for the retina is Docosahexaenoic Acid (DHA) - an Omega-3 fatty acid. DHA is found in almost all cell membranes (cell membranes contain 1-5% DHA). In the retina, DHA makes up to 50-60% of the cell membrane. DHA allows you to regenerate certain pigments in your eye in order to convert information to your brain. Its main function is help the retina respond properly to light. It helps protect against macular degeneration. It is an anti-inflammatory and inhibits a pathogenic form of angiogenesis (the formation of new blood vessels - which could affect your vision if you had an overgrowth of blood vessels). Blue light and UV light destroy DHA. Omega-6 fatty acids (seed oils) compete for Omega-3 DHA. The best foods for eye health are oily, cold water fish (tuna - especially blue fin, salmon, herring, cod liver, cod liver oil, oysters, sardines, grass-fed beef, pasture-raised egg yolks). There are precursors that turn into DHA: Alpha-Linolenic Acid (ALA) found in walnuts, chia seeds, flax seeds. Other good foods: Dark, leafy, green vegetables (kale, salads); egg yolks, grass-fed beef, and shrimp. Avoid Omega-6 fatty acids and high level of sugars which create oxidation and free radical damage.
Blue Light: When you stare at a screen for hours at a time, whether it is a computer, TV, phone or tablet, you are exposed to blue light from the device. Since our eyes are not good at blocking blue light, nearly all visible blue light passes through the front of the eye (cornea and lens). It then reaches the retina, the cells that convert light for the brain to process into images. Constant exposure to blue light over time could damage retinal cells and cause vision problems such as age-related macular degeneration. It can also contribute to cataracts, eye cancer and growths on the clear covering over the white part of the eye. According to a vision study by the National Eye Institute, children are more at risk than adults because their eyes absorb more blue light from digital devices. Exposure to blue light before bedtime also can disrupt sleep patterns as it affects when our bodies create melatonin. Interruption of the circadian system plays a role in the development of type 2 diabetes, heart disease, cancer, sleep disorders, and cognitive dysfunctions.
UV Light: Exposure to the sun’s ultraviolet (UV) radiation can profoundly affect eye health over the course of a lifetime. When UV rays reach the eye, they can damage structures such as the cornea, lens, and retina. Because eye damage from UV is often cumulative and not always immediately obvious, many people remain unaware of the extent to which sunlight can contribute to conditions such as cataracts, macular degeneration, and even cancers around the eye. In high-altitude or reflective environments, such as snowy mountains, up to 80% of UV rays can be reflected back into the eyes, substantially increasing the risk of corneal “sunburn” (photokeratitis).