May 15, 2007
Nutrition and Your Eyes
Eyes are our most important link to the world because they provide one of the key senses for our survival. We use our eyes for work, play, exploring, learning, and safety, among other things.
Because of all the invaluable functions they do, it is imperative that we take care of them.
One way we can keep them healthy and useful for a long, long time is through good nutrition. Researchers suggest that antioxidants reduce the risk of some eye problems and diseases like cataracts and macular degeneration. Specific antioxidants like Vitamin A & C can give additional benefits such as preventing night blindness and alleviating glaucoma.
Other compounds called xanthophylls, like lutein and zeaxanthin (they are found in large amounts in the lens and retina of our eyes) also function as antioxidants and help protect our eyes from damage caused by free radicals, which can break down healthy eye tissues.
Essential fatty acids (EFAs) were also found to have preventive properties against retinal/macular damage, especially the omega-3 and omega-6 fatty acids. EFAs are connected with visual development in infants. Deficiencies in adults (particularly omega-3) can lead to impaired vision.
Omega-3 was also found to decrease the risk of developing dry eye syndrome. Dry eye can be caused by allergies, vision correction (surgery) and other eye conditions.
Another rich source of EFAs that has been shown to be an effective treatment for dry eye is flaxseed oil. Flaxseed, also called linseed, can come in several forms, either as ground, liquid or as capsule. All forms of flaxseed should be taken orally and should never be applied directly to the eye.
For best absorption, flaxseed oil should be taken with food such as drinks, cottage cheese or yogurt.
It is suggested, therefore, that we consume enough eye protecting nutrients in our daily diet.
Following are some of those most common nutrients and sources:
- Vitamin A: cod liver oil, liver, carrots, sweet potatoes, butternut squash
- Vitamin C: sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe
- Vitamin E: sunflower seeds, almonds, hazelnuts
- Lutein & Zeaxanthin: spinach, kale, collard green
- Bioflavonoids: citrus fruits, cherries, grapes, plums
- Selenium: brazil nuts, yeast, seafood
- Fatty acids: cold-water fish (salmon, mackerel, trout)
To keep our eyes in good shape, we should eat plenty of green, leafy vegetables, two servings of fish per week, some nuts and some yellow or orange fruits and vegetables and complex carbohydrate foods like high fiber fruits and vegetables.
Excerpted from: American Journal of Clinical Nutrition, Sept. 1999
Asia Pacific Journal of Clinical Nutrition, Dec. 1999