Healthy eyes are an important aspect of healthy living. Approximately 43 million Americans suffer from two leading causes of vision loss: age-related macular degeneration and cataracts. In the light of this information, can anything be done to promote healthy eyes? The answer is a definitive yes. The American Optometric Association (AOA) reported that multiple studies showed a strong link between good nutrition and the prevention of eye diseases. A diet rich in nutrients and antioxidants can lower your risks of eye-related diseases and poor vision.
Vitamins A, C and E
If you think that carrots are good for vision, you're not far off---carrots contain Vitamin A, which is needed for the proper functioning of the retina. Not only does vitamin A prevent age-related macular degeneration, it also prevents night blindness (vision becomes unclear at night) by helping the eyes to adapt between bright light and darkness. Richly pigmented fruits and vegetables boost high levels of vitamin A: carrots, sweet potatoes, cantaloupes, mangoes, red peppers, kale and spinach. Other sources include beef, liver, chicken, dairy products and eggs.
Vitamin C is multi-faceted---it promotes bone and muscle health, boosts the immune system, keeps teeth and gums healthy and is essential for eye health. This stellar vitamin also reduces risks of age-related macular degeneration and cataracts. Vitamin C can be found in a variety of fruits and vegetables: citrus fruits, strawberries, peppers, berries, sweet potatoes, papayas, peppers and broccoli. However, one particular fruit stands out as a super eye guardian: bilberry. It not only strengthens blood vessels in eyes, it helps to regulate intraocular pressure in the eyes, preventing risk of glaucoma, a leading cause of blindness in people over 65.
Fat-soluble vitamin E is another essential eye health nutrient. According to Eyehealth.tv., vitamin E can reduce the risk of developing macular degeneration by up to 25 percent. It is also effective in preventing cataracts and delaying cataract growth. Examples of vitamin E include nuts (almonds, hazelnuts), green leafy vegetables, monounsaturated oils (olive oil, safflower oil, corn oil) and cereals fortified with vitamin E.
Lutein and Zeaxanthin
What are lutein and zeaxanthin? They are powerful antioxidants found in colorful fruits and vegetables. They act like sunscreen for your eyes, protecting your retina from the harmful effects of UV rays by absorbing the harsh blue light from the sun. They also act as antioxidants, neutralizing free radicals from causing cellular damage to the eyes. As such, they play crucial roles in reducing age-related macular degeneration and cataract growth.
Many of the colorful fruits and vegetables mentioned above also contain lutein and zeaxanthin. Other notables include tomatoes and yellow corn, which are rich sources of lutein, and goji berries, which are packed with zeaxanthin.
Essential Fatty Acids
Essential fatty acids, particularly omega-3 fatty acids, help to protect cell membranes, and that goes for cells in the eyes, too. Include essential fatty acids in your diet by eating tuna, salmon, mackerel, whole grain foods, baked beans, chicken and eggs.
Selenium and Zinc
Selenium and zinc play a key role in helping the body absorb the antioxidants listed above and utilize them for eye health. Selenium can be found in seafood, nuts, legumes and poultry, while zinc can be found in dairy products, red meats and seafood.
Tags: macular degeneration, age-related macular, age-related macular degeneration, fruits vegetables, cataract growth, colorful fruits, colorful fruits vegetables
