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Eye Nutrition

Jun 14, 2011 | By Julie Saccone
Eye Nutrition
Photo Credit eye image by Yuri Tuchkov from Fotolia.com

Maintaining healthy eyes is crucial for proper eye function and preventing chronic eye diseases that lead to blindness. Vitamins and minerals combined with a healthy diet are necessary for good vision and to combat the risk of age-related eye disease, according to AllAboutVision.com, a website that provides expert information on eye health and vision. Learning more about what nutrients are important to eye health will help you make good nutritional choices to avoid disease and impaired vision.

Features

Good nutrition for healthy eyes involves a diet rich in vitamins A, C, D and E; the minerals zinc and selenium; beta-carotene, a pigment compound found in plants; the antioxidants bioflavonoids, lutein and zeaxanthin; and omega-3 fatty acids, a type of polyunsaturated or healthy fat, AllAboutVision.com notes. Research suggests these vitamins and minerals are important in preventing disease and eye blindness.

Benefits

A diet rich in vitamins C and E, beta-carotene and zinc have been shown to reduce the risk of age-related macular degeneration, a leading cause of vision impairment and blindness among Americans, according to an age-related eye disease study sponsored by the National Eye Institute. The study found that when participants took 40 to 80 mg per day of zinc along with antioxidants beta-carotene, vitamin E and vitamin C, their risk of developing age-related macular degeneration dropped by 25 percent. Similarly, bioflavonoids, lutein, zeaxanthin and omega-3 fatty acids have been shown to help prevent macular degeneration, AllAboutEyes.com says.

A healthy diet of antioxidant vitamins, including vitamins A, C and E, and lutein, zeaxanthin and omega-3 fatty acids has been shown to prevent cataracts, a condition that causes clouding of the eye lens leading to vision loss, AllAboutVision.com adds. A June 2008 study by Ava Grace Tan and colleagues in the "American Journal of Clinical Nutrition" found that vitamin C in combination with vitamin E, beta-carotene and zinc reduced the risk of two types of cataracts and progression of the condition.

Diet

The American Optometric Association recommends a daily intake of 90 mg of vitamin C for men, 75 mg for women and 6 mg of lutein and zeaxanthin. AllAboutVision.com advises a daily intake of 55 mcg of selenium, at least 400 international units of vitamin D, 15 mg of vitamin E, 11 mg of zinc for men and 8 mg for women, 3,000 IU of vitamin A for men and 2,333 IU for women, and 1,000 mg of omega-3 fatty acids. However, studies show higher daily levels are required to decrease the risk of eye disease, the American Optometric Association says. Before supplementing your diet, consult your doctor, as serious side effects are possible.

Expert Advice

Experts advise intake of five to nine servings of fruits and vegetables, two servings of fish and a minimum of three servings of 100 percent whole grains every day to obtain the vitamins, minerals and other antioxidants necessary for good eye health, AllAboutVision.com says. Choose dark green and colorful fruits and vegetables to obtain antioxidants and avoid processed or sugary foods. Reduce sodium, which can increase the risk of cataracts, and avoid saturated fats commonly found in red meat, butter and whole milk dairy products.

Considerations

Supplement dietary choices with lifestyle choices to achieve good eye nutrition. Avoid smoking, which can increase the risk of age-related macular degeneration and cataracts, the American Optometric Association warns. Exercise regularly to improve oxygen flow to the eyes, which helps eliminate toxins, and wear sunglasses to protect your eyes from the damaging effects of ultraviolet rays, the association adds.

References

Article reviewed by Shawn Candela Last updated on: Jun 14, 2011

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