April's Feature

Nutrition & Vision:   What Does Nutrition have to do with my Vision?

Research indicates foods rich in anti-oxidants and some trace minerals (zinc, selenium, and copper to name a few) actually protect us from eye diseases such as glaucoma, diabetic retinopathy, age-related macular degeneration (ARMD), and cataracts. Some nutrients that have reached the public eye appear to be vitamins A, C, and E, the trace minerals that work with anti-oxidants, and two carotenoids called lutein and zeaxanthin. When scientists study the back of the eye, where the retina is, they find lots of lutein and zeaxanthin. These nutrients along with the vitamins and minerals mentioned above protect the eye by absorbing damaging blue light rays, and keeping the tissue of the eye safe from free radicals. Free radicals are basically extra electrons in the body that cause cell damage. Anti-oxidant rich foods share an electron with the one causing damage, in effect, stopping the damage. Several studies have shown that people with diets rich in spinach, broccoli, and eggs (rich in lutein and zeaxantin) have a reduced risk of cataracts up to 20% and a reduced risk of ARMD up to 40 %.

These nutrients from food and possibly a combination of food and supplements may also maintain the strength of blood vessels and nerves that supply the back of the eye. It's difficult to know exactly how much of which nutrients are needed to prevent eye disease. Research is ongoing. If you choose a supplement for eye health be sure the vitamin A content does not exceed 5,000 I.U., and discuss it with your doctor and eye specialist. Food is still our best medicine. Brightly colored fruits and vegetables, especially spinach, kale and collards* are recommended for optimal eye health.

• Vitamin A and carotenes: carrots, sweet potatoes, greens, cabbage, broccoli, cantaloupe, and apricots.
• Vitamin C: oranges, berries, potatoes, collards, peppers, tomatoes, papaya, and cantaloupe.
• Vitamin E: green leafy vegetables, beans, peas, whole grains, wheat germ, walnuts, and seeds.
• Zinc: Wheat germ, beef, pork and baked beans.
• Selenium: herring, scallops, barley and oats.
• Copper: Brazil nuts, pecans, almonds, split peas and last but not least chocolate (dark is best).

*(Note: if taking coumadin (warfarin) keep dark greens and other vitamin K rich foods consistent)

Sources include Today's Dietitian, American Journal of Clinical Nutrition, and Journal of the American Medical Association.

Alison R. Fernald, RD, LD