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Healthy eyes and good vision make a tremendous impact on a person’s quality of life. A diet rich in essential nutrients can boost your eyes’ health and help reduce the risk of certain eye conditions as you age. The American Optometric Association recommends the following daily intakes, but remember to always consult your eye doctor or physician before making changes to your diet.
Both lutein and zeaxanthin can be found in green leafy vegetables, as well as other foods, such as Kale, Spinach, Collards, Corn, Green Peas, Broccoli and Green Beans. Eggs also contain this important nutrient. Scientific evidence shows that lutein and zeaxanthin help reduce the risk of chronic eye diseases like age-related macular degeneration (AMD) and cataracts.
The overall health benefits of Vitamin C (ascorbic acid) are well known. This antioxidant is found in many fruits and vegetables, including oranges, strawberries, kiwis, red and green bell peppers, cauliflower and brussels sprouts. Research indicates that Vitamin C can lower the risk of developing cataracts. When combined with other important nutrients, it has also been shown to slow the progression of AMD and visual acuity loss.
Like Vitamin C, Vitamin E is a strong antioxidant. Some of the most Vitamin E rich foods include Almonds, Spinach, Sweet Potato, Avocado, Wheatgerm and Sunflower seeds. Studies have shown that this powerful antioxidant helps protect cells in the eyes from free radicals, which are unstable molecules that can break down healthy tissue.
In order to produce melanin, a pigment that helps protect your eyes, your retinas need Vitamin A, which is stored in your liver in the form of retinyl esters. The trace mineral Zinc plays an important part in the transportation of Vitamin A from your liver to your retinas. While the recommended dietary allowance (RDA) for zinc is 11 mg for men and 8 mg for women, the National Eye Institute recommends that people at high risk for age-related macular degeneration (AMD), as well as those already diagnosed with AMD, consume 80 mg of zinc oxide. Zinc oxide is known to interfere with copper absorption and may cause stomach upset, which is why it is highly recommended that it be taken in combination with 2 mg of copper. While there are foods that are rich in Zinc, such as Lamb, Pumpkin Seeds and Grass-Fed Beef, they are not sufficient to reach the recommended 80 mg dose. Thus, a good quality Zinc supplement should be used.
DHA and EPA Omega-3 Fatty Acids have been shown to play a crucial role in visual development and retinal health. Low levels of these important dietary fats have been linked with dry eye syndrome, as well as diabetic retinopathy, AMD and retinopathy of prematurity. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are excellent sources of Omega-3. The American Heart Association recommends eating at least 3.5 cooked ounces of fish (particularly fatty fish) at least two times a week.
