This cruciferous offering is chock full of the anti-oxidant beta-carotene, which packs a nutritional punch. When it comes to the health of your peepers, beta-carotene is precursor for vitamin a, which is responsible for good eye health and vision.
And beta-carotene isn't the only nutrient that you should set your sights on... Do you know how many super nutrients are out there to slow down the progression of age-related diseases? There are literally tons of edibles that would do well by your eyes. A little research is all that it takes and funnily enough, we’ve done that for you. Read on for some great supplements and foods that will help keep your eyes healthy.
Lutein and Zeaxanthin
Lutein and zeaxanthin are both anti-oxidants with important plant pigments that may have the ability to stave off the development of macular degeneration and cataracts, both age-related eye diseases. Broccoli, avocados and peas are good sources of this antioxidant duo.
Lutein and zeaxanthin are found in high concentrations in the macula, the light-sensitive center of the retina. Other functions seem to substantiate that lutein and zeaxanthin have important anti-oxidant functions in the body.
One line of thought as to the protective qualities of anti-oxidant vitamin E is that these guard against free radicals – unstable molecules that destroy cells and play a role in many diseases.
Another theory is that lutein, zeaxanthin and another anti-oxidant block blue wavelengths from penetrating the macula, staving off light-induced oxidation damage that could eventually develop into macular degeneration.
Omega-3 Fatty Acids
Omega-3 fatty acids are believed to help avoid the risk of age-related problems like macular degeneration and cataracts. It does this by converting fatty acids into byproducts, other omega-3 fatty acids, DHA and EPA. These may help prevent proliferative retinopathy, where abnormal blood vessels grow around and through the retina. DHA converts to another fatty acid that is thought to protect the eyes from this disease.
The retina is loaded with DHA which lends structural support for cell walls to protect retinal functioning.
In the U.S., about 9 million people have macular degeneration with
1.75 million patients living with significant vision loss. In adults 40 or older, 4.1 million people in the U.S. have some degree of retinopathy. The symptoms of this illness have been linked to free radical damage – a condition preventable by an anti-oxidant rich diet.
A conclusion of a study by Harvard Medical School advised that eating more fish or taking dietary supplements may prevent or treat abnormal blood vessel growth.
Sources of omega-3 fatty acids DHA and EPA are plentiful in cold water, oily fishes such as mackerel, tuna, wild-caught Alaskan salmon, anchovies, and sardines. Fatty acids are also found in eggs, beans, nuts, other non-meat protein sources, oranges and other citrus juices or fruits. Pistachios, almonds and walnuts are rich in omega-3 fatty acids and vitamin E, which also boosts eye health. And if you don’t eat fish, there are fish oil supplements and vegetable supplements that contain black currant seed oil or flaxseed oil.
Black currant berries have some of the highest levels of anti-oxidants found in nature. They are also high in essential fatty acids and known for their anti-inflammatory qualities. In fact, black currants are thought to be more effective than lutein and zeaxanthin.
One interesting note is that omega-3 fatty acids also activate proteins that increase insulin sensitivity. Since there are 12,000 to 24,000 cases of diabetic retinopathy a year in the U.S., keeping blood sugar and insulin under control is essential to good eye health.
Vitamin A
Vitamin A is generally known as a group of antioxidant compounds – one function is to keep the surface of the mucus membranes of the eye as effective barriers against infections. Also known as beta-carotene, it is a carotenoid, yellow, red, and orange fat-soluble compounds.
Beta-carotene is converted to retinol, which helps keep vision and growth healthy. Retinol is readily usable by the body. Animal-based sources of retinol are called, “pre-formed” vitamin A. Sources of this type of vitamin are beef and chicken livers, milkshakes, ricotta cheese, whole milk, butter, and cheese.
Sources of vitamin A such as colorful fruits and vegetables are known as “provitamin” A. This is where carotenoids are found and these compounds are converted to retinal upon ingestion. Sources for this type of provitamin are sweet potatoes, kale, cantaloupes and raw or cooked carrots. Beta-carotene is one of the most prevalent and effective sources of provitamin A carotenoids. Other plant-based sources of provitamin A are carrot juice, spinach, and pumpkin.
Vitamin A with other anti-oxidants reduces the risk of macular degeneration – where the middle of one’s vision is adversely affected. A combination of vitamin A and lutein may help people with retinitis pigmentosa. This is where you slowly lose side vision, then peripheral vision and finally may end up with tunnel vision or blindness. A Harvard Medical School study confirmed that when you take that combination of vitamin A and lutein, the severity of symptoms of retinitis pigmentosa is diminished.
Other Food and Supplements for Eye Health
The following is a list of foods and supplements that will help you see clearly. It's important to remember everything in moderation.
• Eggs – Protect night vision and prevent dry eyes. Contains lutein and vitamin A
• Whole Grains – Promote overall eye health. Contain vitamin E, zinc and niacin. Quinoa, whole oats, brown rice, whole wheat breads and pastas
• Vitamin C – If you increase your intake of vitamin C, you may decrease the risk of cataracts and macular degeneration. Oranges, grapefruit, lemons, berries, broccoli, cauliflower, Brussel sprouts, green and red peppers and leafy greens.
• Legumes – Lower the risk of macular degeneration and cataracts. Good source of bioflavonoid and zinc. Found in kidney bean, lentils, and black-eyed peas.
• Oysters and liver – Help prevent or mediate poor night vision and possibly cataracts. These are good sources of zinc. Oysters, red meat, liver, poultry, shellfish, baked beans, whole grains and milk.
So now that you know a little about foods and supplements that help your eyesight, put them in your line of vision. The earlier you start on preventive measures for your eyes, the better.