By Stephanie Bucklin
While we all know eating carrots won’t magically give us 20-20 vision,
can what we eat affect our eyesight?
It turns out, eye health is crucially linked to diet — consuming
certain essential nutrients can stave off eye disease and age-related
degeneration. Fox News spoke to Dr. Andrea Thau, president of the American
Optometric Association, and Lauren Blake, a dietitian at The Ohio State
University Wexner Medical Center, to get their tips on the best foods to eat
for optimum eye health:
1. Leafy greens
The carotenoids lutein and zeaxanthin — found in eggs and leafy greens
like spinach and kale — are essential for eye health, Thau and Blake said.
“Studies have shown that lutein and zeaxanthin reduce the risk of chronic eye
disease, including age-related macular degeneration,” Thau explained.
(Age-related macular degeneration is a common cause of vision loss in people
over 50.)
2. Salmon
Essential omega-3 fatty acids, found in fish like salmon and tuna, can
help reduce inflammation, enhance production of tears, and support the outer
layer of the eye, Thau said.
3. Sweet potatoes
Vitamin E is a powerful antioxidant that helps protect our eyes from
free radicals, which break down healthy tissues, Thau said. She noted that
sweet potatoes and fortified cereals are both great sources of vitamin E.
4. Chickpeas
Zinc is a trace mineral and “helper molecule” that plays an essential
role in bringing Vitamin A from the liver to the retina, Thau said. Good
sources of zinc include chicken, chickpeas and pumpkin seeds.
5. Bell peppers
Vitamin C, found in foods like bell peppers, broccoli, and Brussels
sprouts, can help protect against UV light damage to our eyes, Blake said. It
can also lower the risk of developing cataracts and even, in combination with
other nutrients, slow down the rate of age-related macular degeneration, Thau
said.
6. Almonds
Vitamin E is another essential nutrient that can help prevent cataracts
and age-related degeneration, Blake said, noting that good sources include
wheat germ, peanut butter and almonds.
7. Vitamin and mineral
supplements
An overall healthy diet is the best aid for eye health, Blake said. But
what happens if you struggle to get the nutrients you need through diet alone?
In that case, discuss your concerns with your doctor during your annual eye
examination: Thau noted that your physician can work with you to determine
whether you need certain supplements to make sure you’re getting all the
nutrients you need.
http://www.foxnews.com/lifestyle/2017/04/05/foods-to-improve-eyesight-almonds-sweet-potatoes-and-beyond.html
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