Henry David Thoreau called the eye "the jewel of the body." Good vision is a treasure. Unfortunately, it is a treasure many lose with age. It has been estimated that 1.75 million Americans are affected by age-related macular degeneration or AMD, and another 20.5 million have cataracts. To preserve vision, the National Eye Institute and the American Optometric Association recommend that individuals emphasize seven nutrients found in a healthy diet.
Lutein and Zeaxanthin
This duo act like a pair of sunglasses filtering harmful high energy blue wavelengths of light that damage eye cells. Lutein and zeaxanthin help increase tolerance to glaring light and speed recovery from bright light exposure. While no Recommend Daily Allowance, or RDA, for lutein or zeaxanthin exists, the American Optometric Association suggests 10 mg of lutein and 2 mg of zeaxanthin daily benefit eyesight. Dark-green leafy vegetables such as spinach, kale, Swiss chard and collards are good sources. Eating greens lightly cooked rather than raw aids absorption.
Vitamin E
Diets rich in vitamin E boost immune health, guarding the eyes from infection. Vitamin E is also part of an antioxidant group involved in decreasing the risk of age-related eye diseases. In a 2008 study published in the "Archives of Ophthalmology," lead researcher William Christen reported that higher intakes of vitamin E, lutein and zeaxanthin delayed cataract growth. The RDA for vitamin E is 15 mg for adults. Grab a handful of almonds for snacks, sprinkle cereal or yogurt with wheat germ and enjoy a serving of baked sweet potatoes at dinner.
Omega-3 Fatty Acids
Docosahexaenoic acid (DHA) and eicosopentaenoic acid (EPA) are needed for eye and nerve development and preservation. Low levels of DHA and EPA are associated with AMD, dry eye syndrome and diabetic eye problems. The American Optometric Association recommends a daily intake of 500 mg from food or fish oil supplements. Fleshy fish such as salmon, tuna and mackerel are excellent sources as well as flaxseed and walnuts. Bake fish topped with crushed garlic, walnuts, flaxseed and sun-dried tomatoes for a delicious entrée.
Vitamin C
Eye tissues depend on vitamin C to maintain cell integrity, capillary health and cartilage formation. Because the body does not store vitamin C, a good source is needed each day. The RDA is 90 mg for men and 75 mg for women. Citrus fruits are well known sources of the vitamin. But it is also present in kiwi, green peppers, strawberries, broccoli, pumpkin and white potatoes. Add fresh fruit to breakfast cereals and salads. Top potatoes with salsa and serve pumpkin custard for dessert.
Zinc and Vitamin A
Night blindness, an inability to adapt to bright light changes, is prevented when vitamin A is present in the retina. Vitamin A relies on the mineral zinc to deliver body stores to the retina. Zinc deficiencies also cause the cloudy vision noticed with cataracts. The RDA for zinc is 11 mg for men and 8 mg for women. For individuals at high risk for AMD, the American Optometric Association suggests 40 to 80 mg of zinc daily. Fortified cereals, yogurt, cheese, lean pork and beef contain zinc. Mix fortified cereal into yogurt. Fill sandwiches with leftover pork or beef, sliced cheese and spinach leaves. More detailed information is available online.
References
- "Journal of Food Science"; "The Influence of dietary lutein and zeaxanthin on visual performance"; James Stringham et al; 2010
- "American Optometric Association"; "What eye care patients should know about nutrition'; 2009
- "Archives of Opthamology"; "Dietary carotenoids, vitamin C and E and risk of cataracts in women"; William Christen et al 2008
- "Archives of Opthamology"; "AREDS report no. 8"; National Eye Institute; 2001
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