|
The health of the eyes is directly connected to the health of the heart and blood vessels. The eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger blood vessels. What we eat and drink can have a lasting impact on both cardiovascular and visual health. Certain specific nutrients are vital for the eyes. While some are important for overall eye health, others have been found to reduce the risk of certain eye conditions. Some foods are particularly rich in one nutrient, but most foods contain a combination of elements that contribute to the nutrition of the eyes and body. Lutein and Zeaxanthin These two antioxidants can be found in the eyes, particularly in the lens, the retina and the macula, the central area of the retina which contains light-sensitive cells. They play a key role in healthy vision and help protect the eyes from the ultraviolet rays of the sun as well as harmful blue light. A high intake of lutein and zeaxanthin may reduce the risk of eye diseases, such as macular degeneration and cataracts, and may slow the progress of macular degeneration. Lutein and zeaxanthin usually occur together in foods. Some of the best sources are green leafy vegetables, such as spinach, broccoli and kale. Due to their high fat content, egg yolks, avocado and healthy oils aid the absorption of these foods by the body. |
||||
|
Omega-3 and Omega-6 Fatty Acids The retina needs two types of omega-3 fatty acids to function effectively, both of which are found in oily fish, such as salmon and tuna, and other sea food. These nutrients help maintain eye health as well as being important for brain function, a healthy immune system and visual development during infancy. They play a role in helping to alleviate dry eye symptoms by increasing the formation of tear fluid and may reduce the risk of developing several eye conditions, including glaucoma, macular degeneration and diabetic retinopathy. Gamma-linolenic acid (GLA) is an omega-6 fatty acid which seems to have anti-inflammatory properties. The richest sources of GLA are evening primrose oil and starflower oil. Some evidence suggests that taking supplements of evening primrose oil may reduce the symptoms of dry eye disease. |
||||
|
Zinc The eyes contain high levels of zinc, an antioxidant which acts as a vehicle to transport vitamin A from the liver to the retina where it is used to produce the protective pigment melanin. Zinc may slow the early development of macular degeneration and its later deterioration. The richest source of zinc is oysters. It occurs in smaller amounts in lean meats, poultry, nuts, legumes and beans. The zinc in egg yolk helps the body absorb lutein and zeaxanthin. |
||||
|
Vitamin A Vitamin A deficiency is one of the most common causes of blindness. It may also lead to dry eyes and night blindness, as it is essential for maintaining the light sensitive cells of the eyes. The primary source of this vitamin is found in animal-derived foods, including liver, eggs and dairy products, but the body can convert antioxidant plant compounds into carotenoids which are found in high amounts in brightly coloured vegetables and fruits such as carrots, sweet potatoes, kale, peppers, mangoes and apricots. These plant-based forms of vitamin A lower the risk of long-term eye diseases, including macular degeneration and cataracts. |
||||
|
Vitamin C The antioxidant vitamin C has been found to play a protective role in the eyes and to maintain the health of the blood vessels. It may reduce the risk of cataracts and slow the progression of macular degeneration, particularly when taken in combination with other essential nutrients. Many fruits and vegetables contain high amounts of vitamin C, including citrus fruits, bell peppers, leafy greens, strawberries and sweet potatoes. Heat breaks down vitamin C, so its best that these foods are eaten raw. |
||||
|
Vitamin E Vitamin E is a group of antioxidants that protect the eyes from the damage caused by free radicals which break down healthy tissue. The best dietary sources of vitamin E include almonds, sunflower seeds, vegetable oils, sweet potatoes and broccoli. |
||||
|
Water It may come as no surprise that a fluid essential to life and general health is also vital to eye health. Drinking plenty of water can prevent dehydration, help lubricate the eyes and may reduce the symptoms of dry eyes. Nutritional supplements Although there may be a place for nutritional supplements, eating the right foods is the best way to get eye-healthy nutrients. However, in the case of certain eye and chronic health conditions, supplements may be recommended. This is best discussed with a health professional. Eating right for visual health is important but is no substitute for regular eye examinations. During a comprehensive eye examination optometrists can detect eye problems in their early stages before significant damage has occurred and often even before symptoms are experienced. Early detection and treatment can lead to a more positive long-term prognosis. |
||||