Anthocyanins — the pigments that give berries their bright reds, deep purples, and near-black blues — have a storied reputation for sharpening vision.
During World War II, British pilots reportedly ate bilberry jam to enhance their night vision. Although postwar studies didn’t find convincing evidence that bilberries support better vision at night, scientists have noted the berries’ capacity to soothe digital eyestrain.
In recent studies, people who significantly upped their intake of anthocyanins reported improvement in the telltale sensations of eyestrain after they’d concentrated on a screen for up to an hour. This included relief from fatigue and blurred vision.
Other studies suggest bilberry extract might alleviate the symptoms of DED. Bilberries are high in delphinidin-3,5-O-diglucoside, an anthocyanin that limits free-radical formation in the tear glands. This helps lubricate the eyes and the surface of the cornea.
Berries also have a low glycemic index, making them especially beneficial for people with diabetes, which often leads to vision damage. When blood-sugar levels are erratic, the spikes and drops can damage the blood vessels that lie on top of the retina, says Anshel. “Eventually, the blood vessels break down, which can cause blurry vision or even blindness.”
Bilberry extracts are largely safe, especially when consumed in amounts that approximate a serving or two of the berries themselves.
→ Best sources: Bilberries and other berries
→ Most important effect: Targets light-induced oxidative stress in ocular tissue
Eating for Eye Health
Food plays a big role in sustaining our vision — and carrots are just the beginning. Discover the best nutrients for eye health at “How to Eat for Eye Health,” from which this article was excerpted.
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