An essential aspect of keeping your eyes healthy is a diet containing the proper vitamins and nutrients necessary to promote eye health. Consuming the right foods can help prevent a variety of eye diseases, including age-related macular degeneration, glaucoma and cataracts.
The Power of Antioxidants
Many studies have found antioxidants --- including vitamins A, C and E and lutein and zeaxanthin, which are carotenoids, or natural pigments --- to reduce the risk of developing eye diseases and promote good eye health. Given this relationship between antioxidants and eye diseases, the American Dietetic Association recommends increasing your intake of antioxidant-rich fruits and vegetables.
Vitamin A
Vitamin A is essential in the proper functioning of the retina. The ADA explains that it promotes normal vision and prevents night blindness by helping the eye adapt to light and darkness. The recommended dietary allowance for vitamin A is, as of 2010, 5,000 International Units for men and 4,000 for women. Good sources of vitamin A include carrots, papaya and tomatoes. Milk is also usually fortified with vitamin A.
Vitamin C
In addition to a number of other health benefits, vitamin C benefits eyes by supporting the health of ocular blood vessels. It helps reduce the risk age-related macular degeneration and the formation of cataracts, the ADA reports. The U.S. Food and Drug Administration recommends men get 90 milligrams of for vitamin C per day, and women get 75 mg. Those who smoke, have diabetes, and use steroids are at greater risk of cataract formation and therefore should consume greater amounts of vitamin C, the American Optometric Association adds. Oranges, grapefruit, strawberries, broccoli and peppers are good sources of vitamin C.
Vitamin E
The AOA explains that vitamin E protects eye cells from damage by free radicals and slows macular degeneration and cataract formation. Because the body does not make vitamin E, you must eat foods rich in the vitamin. The FDA recommends 22 IU daily for men and women; sources of vitamin E include nuts, salads, vegetable oils, fortified cereals and sweet potatoes. Diets low in fat tend also to be low in vitamin E.
Lutein and Zeaxanthin
The carotenoids lutein and zeaxanthin reduce risk of chronic eye diseases by helping keep the lens, retina and the pigment of the macula, or central area of the eye, healthy. They are deposited in the eye and work as antioxidants to neutralize free radicals, mostly caused by ultraviolet light. The American Optometric Association reports that these two nutrients filter harmful, high-energy blue wavelengths of light, helping to protect and maintain healthy eyes. Both carotenoids are found in dark, green, leafy vegetables, broccoli, peas, grapes, kiwi, oranges, mangoes and melons. As of 2010, there is no FDA daily recommended intake for lutein and zeaxanthin in the diet; the AOA cites one national study that suggested consuming at least 6 mg daily.
Member Comments