March is Save Your Vision Month!

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Vision and Diet: A Probable Connection

Lutein and zeaxanthin are:
  • Related to beta-carotene and add yellow pigment to plants
  • Found in the lens and retina of our eyes
    • Protect our eyes from damage caused by free radicals
    • Filter blue light, helping us to avoid light damage
  • Likely to help prevent macular degeneration (see Antioxidants) and cataracts 
  • Found in dark leafy vegetables and yellow/orange vegetables and fruits
    • Choose sweet potatoes, pumpkin, and peaches
    • Lightly steam produce that is rich in lutein and zeaxanthin, which is better than eating it raw or well-cooked 
    • Get lutein from egg yolks
Antioxidants:
  • Antioxidants, including vitamin C, vitamin E, beta-carotene, and zinc, may slow the progression of macular degeneration, which is caused when abnormal blood cells grow in the eye and emit blood and other fluids that:
    • Damage the retina
    • Cause blurred vision
    • Cause blindness
  • Vitamin E and zinc are probably the best antioxidants for preventing macular degeneration 
  • Vitamin E is found in:
    • Whole grains
    • Vegetable oils
    • Eggs
    • Nuts
  • Zinc is found in:
    • Meat
    • Poultry
    • Fish
    • Whole grains
    • Dairy products
  • Beta-carotene and vitamin C are found in a wide variety of colorful fruits and vegetables
Carbohydrates:
  • Researchers believe that consumption of carbohydrates with a high glycemic index may cause too fast of an influx of glucose to the eye cells, leading to macular degeneration and other age-related vision problems 
  • Carbohydrates with a high glycemic index include:
    • Pasta
    • Potatoes
    • White bread
    • White rice 
Fatty fish:
  • According to the Age-Related Eye Disease Study, sponsored by the National Eye Institute, a diet high in fatty fish, such as salmon and tuna, is likely to decrease the risk of vision problems that commonly occur in older adults.

References and recommended readings

Healthy Eyes. Diet and vision. Available at: http://www.healthyeyes.org.uk/index.php?id=23. Accessed August 30, 2008.

Hitti M. Healthy diet may help seniors’ vision: antioxidants in foods may be a key in cutting risk of macular degeneration. Available at: http://www.webmd.com/eye-health/news/20051227/healthy-diet-may-help-seniors-vision. Accessed August 30, 2008.

Vitamin-rich diet may help vision. Available at: http://articles.latimes.com/2006/jan/02/health/he-briefly2.2. Accessed August 30, 2008.

Skirble R. Fatty fish diet may help prevent vision loss among seniors. Available at: http://www.voanews.com/english/archive/2007-05/2007-05-18-voa40.cfm?CFID=32553372&CFTOKEN=97469904. Accessed August 30, 2008.

Bliss RM. High glycemic diet linked to vision loss. Available at: http://www.rejuvenation-science.com/n_glycemic-armd.html. Accessed August 30, 2008.

Morefocus Group. Diabetes complications: vision loss and carbohydrates. Available at: http://www.diabetes-and-diabetics.com/articles/diabetic-diet/carbs-and-vision-loss.php. Accessed August 30, 2008.

Jegtvig S. Lutein and zeaxanthin: do they protect eyes and vision? Available at: http://www.allaboutvision.com/nutrition/lutein.htm. Accessed August 30, 2008.

Salud + Health Info. A vitamin-rich diet protects your vision. Available at: http://www.saludhealthinfo.com/nutrtion/Avitamin-richdietprotectsthevision.html.
Accessed August 30, 2008.

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