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The American Optometric Association (AOA)
reminds us that caring for eyes includes paying attention to
nutrition.
Approximately 43 million Americans suffer from
age-related macular degeneration (AMD) or cataracts,
the two leading causes of vision loss and blindness. Based on
research from multiple studies, there is a strong
correlation between good nutrition and the prevention of
these age-related eye diseases.
By eating
foods rich in six nutrients - antioxidants lutein and
zeaxanthin, essential fatty acids, vitamins C and E and
the mineral zinc - you can help protect your eye
sight and vision.
According to the AOA's American Eye-Q(R) survey, which
assesses public knowledge and understanding of a wide range of
issues related to eye and visual health, only 29
percent of Americans are coping with vision loss or other eye
problems by increasing nutrients for healthy eyes.
"Basic and clinical research has shown that nutrients in
eye-healthy foods can slow vision loss," said Dr. Stuart
Richer, optometrist and AOA's Vision and Nutrition Expert.
"Indeed, in some cases, these foods can even improve vision,
while providing additional health benefits to the patient."
Healthy Fruits and Vegetables
Together, the AOA and registered dietician Elizabeth
Somer recommend eating a diet with a variety of foods loaded
with key nutrients for maintaining and improving eye health,
such as lutein (LOO-teen) and zeaxanthin.
While carrots do contain nutritional value by
supplying the provitamin A beta-carotene which is
essential for night vision, spinach and other dark, leafy
greens prove to be the healthiest foods for eyes because
they naturally contain large amounts of lutein and zeaxanthin.
The AOA, along with nutritional ingredient manufacturers Kemin
and DSM, recommend the following foods which contain the key
nutrients for eye health:
-
Lutein and zeaxanthin: Colorful fruits
and vegetables such as broccoli, spinach, kale, corn,
green beans, peas, oranges and tangerines
-
Essential fatty acids: whole grain foods
(and other foods)
-
Vitamin C: Fruits and vegetables,
including oranges, grapefruit, strawberries, papaya, green
peppers and tomatoes
-
Vitamin E: Vegetable oils, such as
safflower or corn oil, almonds, pecans, sweet potatoes,
and sunflower seeds
-
Zinc: Milk, baked beans, and whole grains
(and other foods)
"Nutrition is a component of health for the
entire body, including the eyes," said Somer, a registered
dietician and nutrition research expert. "I suggest
incorporating nutritious ingredients into daily menus. There
are some great, quick and simple recipes that promote healthy
eye sight and vision."
Did You Know?
-
Eating spinach can reduce your risk of
getting certain eye diseases like AMD because it contains
a large amount of lutein, an important eye nutrient. In
order to maintain healthy eyes, add 10 mg of lutein to
your diet each day or eat one cup of cooked spinach four
times a week.
-
More than 50 percent of Americans do not
take in the recommended dosage of Vitamin C per day.
Vitamin C has been linked, in approved amounts, to
minimize or reduce the risk of cataracts and AMD.
-
One cup (8 fl oz) of orange juice per day
contains 81.6 mg/serving of Vitamin C, more than enough to
help offset some eye diseases.
-
To find an optometrist in your area, or
for additional information on nutrition and eye-healthy
recipes as well as other issues concerning
eye health, aoa.org
Source: American Optometric
Association
Concise
Encyclopedia
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2009
CAM Practitioner, Certified Trainer and Teacher, Writer
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