Protect your 20/20 Vision

The media is full of nutrition stories about foods to change your weight, your risk for cardio vascular disease and even your skin. What many people don’t know is there are foods to protect your vision.

            Much of the research conducted on the impact of nutrition on the eyes is based on a condition that destroys the macula known as age-related macula degeneration (AMD). The macula is the part of the eye that allows us to read, watch TV and recognize faces. A nutrient intervention can be a daily supplement with 15 mg beta-carotene, 500 mg vitamin C, 400 IU vitamin E, and 80 mg zinc. Such combinations can help in the prevention of age-related macula degeneration. The nutrients can be found in foods like oysters and beef tenderloin. The addition of 1,000 mg of omega-3 fatty acids, 10 mg of lutein and 2 mg of zeazanthin is also being explored to reduce AMD and cataracts. Carotenoids like lutein and zeaxanthin are found in spinach and kale. They are believed to protect against light-induced oxidative damage. Lycopene another carotenoid occurs naturally in fruits and vegetables and is associated with the prevention of AMD.

DHA (docosahexaenoic acid) is the primary omega-3 fatty acid found in salmon, walnuts, and pistachios. This nutrient concentrates in the retina and prevents plaque build up from forming in the retina of the eye. Garlic contains sulphur, which is used in cataract prevention by helping to augment the work of glutathione. Also, the quercetin in garlic and beans helps to relax the trabecular meshwork without tightening the ciliary body that controls the lens focusing and produces aqueous humor. Like spinach and kale, avocadoes contain lutein, which is a great source of carotene, vitamin C, vitamin B6 and vitamin E.

It is very important to remember you only have one set of eyes and they cannot be replaced. Eyes are very sensitive to the environment that you expose them to every day.  Harsh lights and poor treatment of your body can lead to the premature destruction of your eyes which is the source you need to see.