Eating for Your Eyes
2:36 PM
We
often hear why we need fruits and veggies - for heart health and cancer
prevention. Now we can add to that list "eye health" - something
that's so often taken for granted when we're young. But, don't assume your
vision will keep getting worse as you age and that there's nothing you can do
about it. You can do something about it.
"Nutrition
is critical," says Robert Abel, Jr., M.D., clinical professor of
Ophthalmology at Thomas Jefferson University
Where
to Begin
Are
certain fruits and veggies better than others for eye health? Yes. But just
eating more fruits and vegetables period is the best place to begin. According
to the Produce for Better Health Foundation, just 27 percent of women and 19
percent of men report eating the Food Guide Pyramid-recommended five servings
of fruits and vegetables each day.
Maye
Musk, a registered dietitian, international speaker, and author of "Feel
Fantastic" and "Executive Stamina" says, "Eating a variety
of fruits and vegetables, especially dark-colored ones like carrots, broccoli
and Hubbard squash" is important for the eyes. The deep-colored fruits and
vegetables are typically "good sources of beta-carotene and many, many
carotenoids," she adds. Beta-carotene and certain carotenoids (plant
pigments) are just a handful of the array of nutrients linked to good eye
health.
Let's
take a closer look at some of the vital vision-healthy nutrients, especially
those so richly found in veggies, fruits and other plant-based foods.
Vitamin
C
A
water-soluble vitamin and effective antioxidant, vitamin C helps keep eyes young and healthy by
protecting some parts of the eye against damage caused by ultraviolet light.
Antioxidants are substances that help protect cells from the natural but
damaging effect of oxidation.
Barbara
Gollman, M.S., R.D., an expert on functional foods and phytochemicals and
co-author of "The Phytopia Cookbook: A World of Plant-Centered
Cuisine," says, "Vitamin C might help prevent cataracts or delay
their development, but studies do not confirm this yet." Cataracts, a
clouding of all or part of the lens of the eye, cause blurred or dimmed vision
and unusual sensitivity to light.
Think
of vitamin C as an age-protector for your eyes, kind of the way rust-protector
is for your car or wrinkle cream is for your skin. Thanks to the popularity of
OJ, most Americans meet their minimum vitamin C needs, which is 75 milligrams
for women and 90 milligrams for men.
But
studies indicate we might need as much as 300 milligrams, possibly more, for a
cataract-preventive effect. Where do you find vitamin C besides citrus fruits?
Go for guava, red bell peppers, papaya, broccoli, Brussels sprouts, kohlrabi,
mango, strawberries, raspberries and pineapple.
Vitamin
E
This
fat-soluble vitamin and potent antioxidant, may help in prevention of cataracts
and age-related macular degeneration (AMD ), a common eye
disease associated with aging. AMD impairs vision by
affecting the macula, a small spot in the center of the retina where vision is
sharpest. Blurred vision is often the first symptom of this leading cause of
irreversible blindness in people over age 65.
Abundant
in the food supply, vitamin E is especially high in vegetable oils.
That's one good reason why we don't want to overdo our "fat-free"
eating. Some of the best sources of vitamin E: wheat germ oil, sunflower seed
kernels, sunflower oil, hazelnuts, almonds, cottonseed oil, wheat germ, papaya,
fortified cereals and peanut butter.
Zinc
This
trace mineral may have a protective effect on the development of some forms of
early AMD . As zinc is acutely concentrated in the eye,
Dr. Abel says zinc is "very important for the retina," the back part
of the eye that senses light.
Zinc
intake seems to drop as we age - when our eyes need it most. To be sure you're
getting enough zinc, enjoy wheat germ, garbanzo beans, black-eyed peas,
sunflower seeds, almonds, tofu, brown rice, milk, ground beef and chicken.
Beta-Carotene
A
carotenoid and antioxidant, beta-carotene aids in night vision and maintaining
good vision. It may play a small role in cataract prevention. Luckily,
beta-carotene, which is converted into vitamin A in the body, is easily
obtained through the diet. Gollman suggests, "Beta-carotene supplements
are not recommended."
Don't
worry about eating too much beta-carotene. Your skin might temporarily turn an
unusual shade of orange, but it's harmless. For a beta-carotene boost, choose
apricots, carrots, sweet potatoes, collard greens, beet greens, turnip greens,
kale, spinach, papaya, red bell pepper, cantaloupe, winter squash and romaine
lettuce.
Specifically,
these two carotenoids help maintain the health of the retina and macula,
potentially "protecting against AMD " adds Gollman.
Carotenoids give foods their rich colors. They give spinach, kale and broccoli
their delicious orange-yellow color. Huh?
Actually
the carotene is disguised as dark green by the chlorophyll in their leaves.
Carotenoids also make tomatoes ruby red, watermelons vivid pink, and sweet
potatoes deep orange.
So,
"color" your plate happy - it'll make your eyes healthy!
“Eating for Eye Health”
by Jackie Newgent. Read more at http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/eating-for-eye-health.htm
Best Teen Diets recommends healthy well balanced eating that
includes fruits, vegetables, whole grains, protein and low-fat or fat-free
dairy. We offer nutrition information for teens, parents and educators that
emphasizes the importance of healthy eating for teens. For more information
regarding teen nutrition visit www.winforum.org
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