Did you know that March is Save Your Vision Month? It’s also National Nutrition Month, so there’s no better time to talk about the relationship between seeing well and eating well than right now!
Current research shows that nearly one out of four Americans over the age of 40 suffer from age-related macular degeneration or cataracts, the two leading causes of vision loss and blindness. But, it’s far from inevitable, as basic and clinical research has proven that nutrients in eye-healthy foods can slow vision loss. In fact, according to optometrist Dr. Stuart Richter, vision and nutrition expert for the American Optometric Association, “indeed, in some cases, these foods can even improve vision, while providing additional health benefits to the patient”.
Here are 5 top tips to help you eat optimally for eye health:
1). Lutein and zeaxanthin, naturally occurring are often found together and in dark leafy greens. These naturally occurring carotenoids are responsible for helping to protect the eyes from oxidative stress and high-energy light. Collard greens are a good source of natural zeaxanthin, providing 5.1 of the substance per cup, and you can also find good sources of both lutein and zeaxanthin in other dark leafy greens like spinach, chard and kale. Of the about 20 carotenoids found in human blood, only lutein and zeaxanthin are found in the visual system. Add one cup of cooked spinach per day to diet each day for 10 mg of lutein.
2). Omega-3 fats. These favorable fats are found in tuna, salmon and sardines, along with flax seeds. There are so many health benefits to these essential, polyunsaturated fatty acids; it’s great that we can add a reduced risk of AMD (age-related macular degeneration) and better vision to the list!
3). Vitamin C, found in brightly colored fruits and vegetables, is a water-soluble vitamin that can help reduced the risk of cataracts (in high doses). Reach for the best-looking (deepest colored) bell peppers, broccoli, strawberries, and citrus fruits to augment your meals and snacks. Don’t forget those all-important carrots – tried and true, they are great for you! To ensure that you’re getting enough vitamin C, add one cup (8 fl oz) of calcium fortified orange juice to your daily meal plan. It contains more than 80 mg/serving this important vitamin, more than enough to help offset some eye diseases.
4). Zinc, an essential mineral found in many lean meats (turkey, red meat, oysters, nuts, beans and fortified cereals) is found in almost every cell in the body. Zinc is important for maintaining nearly every cell in the body, and for maintaining the senses of taste and smell (both can degenerate with advancing age). It’s also found in the retina, and helps the functioning of enzymes responsible for eye health. Pick up a package of turkey, or for something unusual, frozen ostrich meat for a zinc-rich change of pace
5). Vitamin E, the collective name of a set of fat-soluble vitamins with antioxidant properties, may also help prevent cataracts and delay macular degeneration. Try snacking on single servings (watch those portions) of natural peanut butter (1 tablespoon is the serving size), baked sweet potatoes (1/2 cup cooked is the serving size), sunflower seeds or almonds (1 ounce portions) for an eye-healthy treat!
You can see from this list that good vision nutrition is also good nutrition for overall health. Drinking plenty of water is also important for overall health and vision. We know that staying properly hydrated can be a challenge at any age – but particularly for those who have not developed the lifelong habit of drinking water. Aim for 8 (8 ounce) glasses per day, in addition to any other beverages that you may be drinking.
Finally, don’t forget to wear shades. Eyes are very sensitive to UV radiation, so wearing large sunglasses offers protection for your eyes from the sun, and as a side benefit, will help minimize those wrinkles and lines that come from squinting outside!