Keeping an EYE on health

Eating properly is not only good for your overall health; it’s also good for your eyes, especially as you age. It’s a known fact that as you grow older, your metabolism slows down and your body begins to deteriorate at a faster pace. You notice that your skin isn’t as firm and tight as it used to be and you may lose muscle mass. Another symptom of aging can be diminishing eyesight, such as macular degeneration (AMD) – the leading cause of vision loss and blindness in Americans aged 65 and older, according to the American Dietetic Association. (AMD is a degenerative condition of the macula, which is the part of the retina responsible for the sharp, central vision needed to read or drive.)

But just as you eat nutritious foods to stay healthy, and exercise to keep fit and slow down the aging process, you can also consume certain vitamins and nutrients that researchers have found to nourish and protect the health of your eyes.

Following is a breakdown of some of those findings.

1. Antioxidants and zinc reduce the risk of AMD. High levels of antioxidants (substances that inhibit oxidation and can guard the body from the damaging effects of free radicals) and zinc play a role in reducing the risk of developing AMD and its associated vision loss, according to the Age-Related Eye Disease Study (AREDS), a major clinical trial sponsored by the National Eye Institute. Sources of zinc include: oysters, hamburgers, wheat, and nuts.

2. Fruits reduce your risk of AMD. A study from the Channing Laboratory at Harvard Medical School and Brigham and Women’s Hospital (BWH) indicates that people who eat a daily diet that includes several servings of fruit can reduce their risk of developing macular degeneration as seniors. The study looked at a group of men and women age 50 and older. It compared their intake of antioxidant vitamins and carotenoids (like beta carotene) as well as fruits and vegetables, and how these elements relate to the development of macular degeneration. Researchers discovered that people who consumed three or more servings of fruit per day over a period of 12 to 18 years reduced their risk of developing macular degeneration by more than 30 percent, compared to people who ate 1.5 servings per day or fewer.

3. Vitamin A reduces night blindness. A diet lacking in vitamin A can cause night blindness, a deterioration of light sensitive cells (rods) essential for vision in low lighting. This deficiency also can extensively damage the eye’s cornea to create total blindness. Research conducted by ophthalmologist Alfred Sommer, M.D., linked a vitamin A (retinol) deficiency to the very high prevalence of night blindness in children of developing countries such as India and Bangladesh. Sommer found that night blindness decreased by one-third in children who received vitamin A. Sources of vitamin A include: cod liver oil, liver, carrots, sweet potatoes, and butternut squash. Note: while vitamin A supplementation can be beneficial, it can also be toxic if taken at abnormally high dosages. Consult with a doctor before using.

4. Omega 3 fats decrease dry eye symptoms. Dry eye syndrome is a chronic lack of sufficient lubrication and moisture in the eye. According to a recent study conducted by BWH and Schepens Eye Research Institute (SERI), women who consumed at least five servings of tuna (which contains high levels of omega 3 fatty acids) weekly, reduced their dry eye symptoms by 68 percent, compared with women who ate only one serving of tuna weekly. Decreased dry eye symptoms appear related to the presence of omega 3 fatty acids commonly found in certain fish and sources such as nuts. The study also found that women with the highest levels of omega 3 fatty acids in their diet had 20 percent fewer dry eye symptoms than women who consumed the least amount of omega 3 fatty acids. Other fatty acid sources include: cold-water fish such as salmon, mackerel, and trout.

5. Vitamins E and C slow cataract growth. Results from the Nurses’ Health Study conducted at the Tufts University USDA Human Nutrition Research Center on Aging, demonstrate that supplementation with vitamins E and C may offer significant protection against the development of cataracts. Vitamin E sources include: sunflower seeds, almonds, walnuts, hazelnuts, pistachio nuts, avocados, peanuts, and nut products such as oils and butters, eggs (one egg can provide almost 6 percent of the recommended daily amounts of vitamin E), greens, tomatoes, asparagus, and sweet potatoes. Sources of vitamin C include: fruits such as guava, oranges, grapefruit, melons, grapes, berries, and fruit juices; vegetables such as peppers, brussel sprouts, potatoes, broccoli, beans, onions, tomatoes, and squash; meat such as liver and organ meats; and some seafood and fish.

6. Choose carrots for healthier vision. Carrots contain beta-carotene, a pre-cursor for making vitamin A. This form of vitamin A is needed to boost the immune system function and also to improve vision. Carrots also contain carotenoids, which are found in their orange pigment. Some carotenoids like zeaxanthin and lutein are important for preventing cataracts and macular degeneration. Besides carrots, lutein and zeaxanthin sources include: spinach, kale and collard greens.

7. Eggs aid eye health. A study conducted by the Tufts University Friedman School of Nutrition Science and Policy in Boston found that extra lutein can be obtained from eggs. The study tracked and compared the amount of lutein absorbed by 10 subjects who consumed nutritional supplements, spinach, and enriched eggs from chickens fed diets high in lutein. The results showed that enriched eggs increased the level of lutein in the subjects on average two times greater than spinach, and three times greater than lutein supplements or lutein ester supplements.

The bottom line? If you want to keep your eyes in tip-top shape, in general, you should eat plenty of green, leafy vegetables, two servings of fish per week, some nuts and some yellow or orange fruits and vegetables. That’s a recommendation from AllAboutVision.com, an online resource for eye health and vision correction options.