EYE HEALTH - What to eat for healthy eyes

What to eat for healthy eyes

Rather than accepting diminishing vision as an inevitable 

part of ageing, take steps to keep your eyes “looking” good 

for longer by stocking up on these key nutrients. 

Vitamin A

The body converts the naturally occurring pigment betacarotene into vitamin A, which helps the retina, cornea and membranes of the eye to function. Sydney optometrist Paul Williams says that rather than actively boosting your intake, the key thing is to ensure you’re not deficient in vitamin A. “A serious deficiency can lead to functional night-blindness and xerophthalmia, a type of dry-eye syndrome,” he says.

Where to get it  

Orange fruit and veg such as sweet potatoes, carrots and apricots, plus leafy greens like kale and spinach.

Omega-3

The long chain omega-3 fatty acid DHA (docosahexaenoic acid) is needed to maintain the integrity of retinal cells and promote retinal development and repair, according to the Age-Related Eye Disease Study by the US National Eye Institute. Williams says omega-3 is particularly good for people who suffer from dry-eye syndrome. “This is an increasing issue due to a lot of us working in front of computers, which tends to suppress our blink rate,” he says. “A deficiency in omega-3 raises the potential for inflammation specific to the meibomian glands, the oil-secreting glands in the eyelids, which is a component of the tear film that lubricates the eye and keeps the surface smooth.”

Where to get it  

Oily fish and shellfish, plant and nut oils, walnuts, flaxseeds, eggs, chicken and beef.

Lutein and zeaxanthin

Lutein, zeaxanthin and betacarotene belong to a family of organic pigments known as carotenoids, which are found in green leafy vegetables and bright yellow foods. Lutein and zeaxanthin are also found in the human retina and lens, where they can act as natural antioxidants and help absorb damaging UV light. However, the body can’t generate these antioxidants itself, so it needs to source them from your diet. “All the things that keep your body healthy are going to keep your eyes healthy,” Williams says. “That includes a diet with lots of leafy green vegetables.” 

Where to get it  

Kale, spinach and broccoli, as well as peas, beans, corn and egg yolks. 

Vitamin C

This is a well-known cold and flu fighter, but vitamin C also supports the health of ocular blood vessels. Melbourne-based naturopath and nutritionist Marisa Camilleri describes it as “one of the great antioxidants that blocks some of thedamage caused by free radicals, the substances that damage DNA”. Because vitamin C is a water-soluble vitamin, our bodies can’t store it so we need to continually incorporate it in our diet. You may need even more if you’re a smoker as studies show that tobacco can deplete its levels.   

Where to get it  

Capsicum, brussels sprouts, broccoli, tomatoes, oranges, grapefruit, papaya and berries. 

Zinc

Zinc is an essential trace mineral that plays a vital role in bringing vitamin A from the liver to the retina in order to produce the pigment melanin, which protects eyes from harmful rays. A deficiency in zinc can result in poor night vision. Zinc is predominantly found in animal products and deficiency isn’t as prevalent in Australia, however, vegans need to ensure they’re not missing out. 

Where to get it  

Oysters, beef, lobster, salmon, egg yolks, cheese and legumes.

Vitamin E

The US National Eye Institute’s Age-Related Eye Disease Study also showed that vitamin E plays a part in preventative eye care thanks to its ability to stabilise the body’s levels of other key vitamins and antioxidants. “A lack of vitamin E can lead to vitamin A deficiency,” Camilleri explains. “At the end of the day, everything is connected.”  

Where to get it  

Sunflower seeds, nuts including almonds and peanuts, plus cold-pressed and unrefined vegetable oils.

Source: http://www.bodyandsoul.com.au/health/health+advice/galleries/what+to+eat+for+healthy+eyes,33665?p=6