Omega 3 fatty acid has garnered a lot of attention from the health community over the last several years as more and more studies show the myriad of benefits that can be gained from their regular inclusion in the diet. This essential nutrient has been known to lower cholesterol (and the risk of hypertension and other heart diseases), reduce inflammation, aid in digestion, improve skin tone, and even help with psychological ailments like ADHD, depression, and schizophrenia. And although it has long been known that omega 3 is needed to fortify cell walls, new studies have shown that it also helps cells to communicate. In addition, there are many benefits to brain function and development, as can be seen in studies with prematurely born infants, leading some to speculate that it could even play a role in the prevention of Alzheimer’s disease (although further research is needed). But it turns out that there’s even good news for those of us who wear glasses or contact lenses; omega 3 can also benefit your vision.
Several independent studies have been done on the effects of omega 3 on vision, in both infants and adults, and the results seem fairly conclusive; omega 3 can not only aid in the development of eyesight, but it can also slow the pace of macular degeneration that leads to blindness (or even bring it to a halt). DHA, or docosahexaenoic acid is an omega 3 fatty acid that is found in breast milk (and from other sources) and has been shown to improve visual activity of infants (hence its addition to many formulas of late). And mothers who take the supplement while pregnant seem to birth infants that have adequately developed vision (as opposed to those who don’t supplement their diet with omega 3 and have infants that may suffer below-average vision).
As for adults, this essential fatty acid does all sorts of good things for the eyes. It can prevent both dry-eye syndrome and alternately, facilitate the drainage of excess fluids that can lead to pressure and even glaucoma. Both of these benefits are likely due to the ability of omega 3 to help cells function properly. But it can also slow or stop degeneration of the macula, a portion of the retina that keeps central vision sharp and focused. Macular degeneration, especially prominent in seniors, is responsible for loss of vision that can result in the inability to drive or read, eventually leading to blindness. Those who consume omega 3 in moderate quantities (at least one serving per week) have been found to enjoy a 30-50% lower risk of macular degeneration than those who use no supplements.
So whether you prefer to grill up some cold-water fish a couple times a week (salmon, tuna, etc.), you’d rather take a daily fish-oil supplement, or you’re happier adding some flaxseed, walnuts, and dark green, leafy veggies to your diet, you can utilize foods rich in omega 3 fatty acids to keep your vision intact (and potentially even improve it). You have a lot to gain by supplementing your diet with omega 3, as anyone can plainly see.