Vision loss associated with aging may be preventable with proper nutrition. The Schepens Eye Research Institute found that older subjects with high macular pigment density retained visual function. Several phytochemicals -- chemical found in plants -- have been associated with improved eyesight. These include beta-carotene, lutein, and zeaxanthin.
Beta-Carotene Foods
Beta carotene is a carotenoid that provides red, orange and yellow pigments to fruits and vegetables. Beta carotene works as an antioxidant to reduce cells damage. It has been used to treat cataracts and prevent age related macular degeneration, reports MedlinePlus. Foods high in beta carotene include carrots, sweet potatoes, pumpkin, winter squash, and avocado.
Lutein Foods
Lutein is concentrated in the central region of the retina, in the macula. The macula helps produce the sharpness of vision needed for activities like reading, sewing and driving, according to the American Macular Degeneration Foundation. Foods containing lutein are green, leafy vegetables such as spinach and kale, broccoli, collards, and turnip greens. It is also found in egg yolks, corn, green beans and peas.
Zeaxanthin Foods
Like lutein, zeaxanthin is also found in the macula. According to the American Macular Degeneration Foundation, zeaxanthin is important role in the health of the eye. Foods rich in zeaxanthin include orange peppers, kiwi fruit, grapes, orange juice, and zucchini. It is also found in the foods containing lutein, as these two carotenoids are isomers and are usually measured together in foods.
Docosahexaenoic Acid
Johnson and colleagues reported in The American Journal of Clinical Nutrition that docosahexaenoic acid, or DHA, is a key omega-3 fatty acid found in the retina and the outer rod segments of the eye. A constant supply of dietary DHA may be required, as the photoreceptor outer segments are constantly being renewed. Docosahexaenoic acid is found in cold water fatty fish, including salmon, bluefin tuna, mackerel, sardines, herring, and shellfish. High quality fish oil supplements tested for mercury content may be taken in place of fish consumption.
References
- American Macular Degeneration Foundation: Improved Nutrition May Reduce the Risk of Macular Degeneration
- MedlinePlus: Beta-Carotene
- "American Journal of Clinical Nutrition"; The influence of supplemental lutein and docosahexaenoic acid on serum lipoproteins, and macular pigmentation; Elizabeth Johnson, Hae-Yun Chung, Susan Caldarella, D Max Snodderly; 2008
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