Good Nutrition Promotes Healthy Eyes

Vitamins and minerals abundant in a healthy diet may reduce the risk of eye disorders like age-related macular degeneration (AMD) and cataracts. Age-related macular degeneration occurs when, for unknown reasons, the macula in the retina deteriorates, particularly in people over 60, causing central vision loss and partial blindness. The University of California, Berkeley Wellness Letter, January 1999, printed "The sight-saving diet." Here are some of their recommendations.

Vitamins C and E may help prevent cataracts; vitamin A, which the body can manufacture from beta carotene, is needed for night vision. Also important to a healthy eye are the carotenoids, a family of nutrients similar to vitamins. Carotenoids are detected in high concentration in eye tissue and function as antioxidants, neutralizing the damage to cells caused by free radicals created by unavoidable factors like sunlight. Carotenoids may act as filters, protecting the eye from blue light, a band of radiation found in ordinary sunlight. Smokers have a high risk of AMD, possibly because smoking has a negative impact on carotenoids in the body, as well as on Vitamin C.

Carotenoids are found in leafy greens, corn, kiwi and many other green, red or yellow fruits and vegetables. Beta carotene is an important carotenoid and is found in carrots, cantaloupe, dried apricots and sweet potatoes. Other carotenoids include alpha carotene, the lycopenes, lutein and zeaxanthin.

Recent studies suggest that two specific carotenoids, lutein and zeaxanthin, may be of particular value in preventing age-related macular degeneration (AMD). Fruits and vegetables containing these carontenoids include the following, in descending order:

• Lutein: corn, kiwi, pumpkin, zucchini squash, spinach, yellow squash, red grapes, green peas, cucumber, butternut squash, green bell pepper, and celery.
• Zeaxanthin: orange bell pepper, corn, orange juice, honeydew melon, mango and orange.

Note: Spinach and lettuce were the only dark greens in this study, but collards, Swiss chard, beet greens and other dark greens may also help prevent AMD. Broccoli, apples, peaches, and others also offer some lutein and/or zeaxanthin. Although the food richest in lutein and zeaxanthin is egg yolk, they contain a whole day’s allowance of cholesterol. Fruits and vegetables contain no cholesterol and also provide fiber.

Research indicates that eating a variety of fruits and vegetables is the way to go to maintain a healthy body, as well as healthy eyes. For example, tomatoes and tomato products, which have only a little lutein/zeaxanthin, are high in lycopene, a cartenoid that may reduce the risk of prostate cancer.

Pick the most colorful vegetables and fruits you can find - red, dark green, orange or yellow. Evidence is strong that these foods play a key role in keeping your eyes healthy.

Last Updated: Monday, December 28th, 2009 at 03:22:12 Back to top