How Nutrition Plays a Serious Role in the Health of Your Eyes
If you’re old enough to remember the TV show Gilligan’s Island, then you may remember the episode when the castaways decided to grow seeds that Gilligan found washed up on the island, not realizing that they were radioactive. The resulting radioactive vegetables gave each of the castaways super powers. Mary Ann, being partial to carrots, ended up gaining super eyesight from eating the vegetables.
You probably already realize that carrots have been linked to eye health in popular culture for many years. Your mother may have used this “fact” to get you to eat them at dinnertime. And the truth is, she was right – because carrots contain beta-carotene.
Beta-carotene, when ingested in combination with zinc and vitamins C and E, can help to prevent macular degeneration over the course of one’s lifetime. But a diet high in carrots will only capture one nutrient key to the preservation of your sight. Read on for the complete story of how nutrition plays a role in the health of your eyes.
Bioflavonoids and Antioxidants + Eye Health
In order to truly protect your eyesight, you may need to consume foods high in bioflavonoids and antioxidants. Antioxidants and bioflavonoids have been shown to support eye health by protecting against cataracts and macular degeneration. Foods high in bioflavanoids and antioxidants include soy and other beans and legumes, as well as red wine, blueberries, tea, citrus fruits, bilberries, and cherries.
Essential Fatty Acids for Healthy Eyes
EFAs, including omega-3 fatty acids, have also been shown to support eye health and aid in the prevention of macular degeneration, as well as a medical condition known as dry eyes. Just about any cold-water fish, like salmon or cod, herring or mackerel, are be naturally high in EFAs, as are fish oil supplements, walnuts, and flaxseed.
Vitamins A, C, D, and E for Your Eyes
The four vitamins that have been tied most directly to supporting the preservation of eye health and vision are: A, C, E, and D. Vitamin A has been shown to help combat night blindness and dry eyes. Vitamin C supports the prevention of macular degeneration and cataracts. Vitamin D supports the prevention of macular degeneration, as does Vitamin C, when combined with carotenoids.
High concentrations of Vitamin A can be found in dairy products, eggs, and chicken and beef liver. High concentrations of C can be obtained by consuming citrus fruits, cantaloupe, peppers, strawberries, broccoli, and kale. Because of its many health benefits and the difficulty the human body has in making it in some climates, many foods are fortified with Vitamin D. It can be found in natural concentrations in cold-water fish. Lastly, Vitamin E can be found in hazelnuts, almonds, and sunflower seeds.
Lastly Lutein and Zeaxanthin
Lutein and zeaxanthin are also thought to be very important to eye health. The human body is born with high concentrations of both, but does not naturally replenish stores of either throughout life, which can lead to an increased risk of macular degeneration and cataracts. Foods naturally high in lutein and zeaxanthin include various kinds of squash, turnip and collard greens, kale, and spinach.
Eat Your Way to Better Vision
Though your diet may impact other parts of your health more directly and profoundly than it does your eyesight, it is still important to make sure that you are supporting your eyes with proper nutrition, especially as the toll of growing older impacts sight more and more. Doing so requires looking beyond carrots and whatever your mother may have known (or not known!) about eyesight and nutrition.