Diet rich in nutrients is a feast for the eyes

Diet rich in nutrients is a feast for the eyes

Michelle Gelok

* Last Updated: March 30. 2009 8:30AM UAE / March 30. 2009 4:30AM GMT

Nutrients found in foods such as carrots, spinach, walnuts and kale have been shown to improve eye health.

While most of us wouldn’t think twice about wearing protection to shield our eyes from the harsh desert sun, few consider the foods we eat and their impact on the health of our peepers.

Science continues to show us that certain nutrients are needed by parts of the body to function properly and ward off disease. Calcium is known to boost bone health and prevent osteoporosis, and vitamin C can prevent scurvy. Based on new research, it seems that eye health is no exception. Studies show that nutrients play a role in maintaining healthy eyes and vision.
Vitamin A

Carrots have long been touted for their link to eye health, and for good reason. Carrots are rich in vitamin A, a nutrient that helps the retina function properly and is essential for general eye health. In fact, according to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children. A low level of this fat-soluble vitamin is also linked to night blindness. You can get a hefty dose of vitamin A from organ meats, orange root vegetables such as sweet potatoes and carrots, and green leafy vegetables including spinach and kale.
Omega-3 fatty acids

Omega-3 fatty acids, which are well known for their heart health benefits and anti-inflammatory properties, are beginning to make their mark when it comes to eye health. They have been shown to protect against age-related macular degeneration – a disease associated with ageing that affects the retina and is a leading cause of blindness in adults. In fact, a study published last year in the Archives of Ophthalmology reviewed data on more than 88,000 people and found that a high intake of omega-3 fatty acids was associated with a 38 per cent reduction in the risk of age-related macular degeneration. The same study also found that eating fish at least twice a week was associated with a 24 per cent lower risk of the condition. Other dietary sources rich in omega-3 acids include ground flaxseeds, walnuts and soybeans.
Lutein and zeaxanthin

Lutein and zeaxanthin are yellow pigments linked to eye health. These compounds act as antioxidants and are found in the lens and retina of the eye, protecting against both age-related macular degeneration and cataracts. One study found that people with the highest self-reported intake of foods rich in lutein and zeaxanthin were 35 per cent less likely to experience age-related macular degeneration. These pigments aren’t just found in the eyes; they are also found in food, which means it’s easy to stock up. You don’t have to look far to find rich dietary sources of lutein and zeaxanthin: spinach, kale, squash, green peas, broccoli and corn are full of such goodness.
Vitamin C

While vitamin C may be best known for its ability to fight off the common cold, it turns out it can offer some protection for your eyes as well. Research shows this powerful antioxidant may play an important role in the prevention of cataracts and age-related macular degeneration. A study published in the Archives of Ophthalmology found that people most likely to suffer from vision impairment lowered their risk by 25 per cent when treated with a high-dose vitamin C supplement that also included vitamin E, beta-carotene and zinc.

What’s more, preliminary animal studies have shown that long-term vitamin C supplementation may play a role in the prevention of diabetic retinopathy – a leading cause of blindness in diabetics. While these studies both used supplements, eating vitamin C-rich foods remains an easy way to meet your daily requirement, with the added benefit of other vitamins, minerals and fibre. The best dietary sources of vitamin C include papaya, red bell peppers, kiwi fruit and oranges.
Low glycemic index

When it comes to food, nutrients aren’t the only thing that may affect your risk for developing age-related eye diseases. A study published last year in The American Journal of Clinical Nutrition found that the glycemic index (GI), a measure of how carbohydrates impact blood glucose levels, heightened the risk. The study found that a diet rich in high GI foods was associated with a greater risk and increased severity of age-related macular degeneration. The health benefits of a low GI diet have been well documented, so the link to eye health isn’t surprising. High GI foods tend to be refined and processed, such as white bread, French fries and potato chips, whereas low GI foods tend to be higher in fibre, including oat bran, lentils, beans and barley.