Eye Health and the Role of Nutrition

 Eye Health and the Role of Nutrition

 Medical research is now finding that nutrition plays the most important role in eye health and in the prevention of major age-related eye diseases such as Age-Related Macular Degeneration (ARMD), Cataracts, Glaucoma and Diabetic Retinopathy.

The study, ‘Age-Related Eye Disease Study (AREDS), by National Eye Institute (NEI) showed that some nutrients and vitamins can prevent major age-related eye diseases by up to 39%. Carrots contain beta-carotenes, and beta carotenes are converted by the body to create Vitamin A - which plays a key role in the bio-electrical processes in the eye - and also help the body to rid itself of free radicals.

Other foods that contain Vitamin A and beta carotene are:
•    Beef Liver
•    Chicken Liver
•    Sweet Potato
•    Kale
•    Butternut Squash
•    Red Pepper
•    Mango
•    Cantaloupe

Vitamin C and bioflavonoid can not only reduce the risk of cataracts, but also contain antioxidants that help rid the body of free radicals. Studies have also linked Vitamin C to the prevention of Glaucoma by regulating intraocular pressure.

Some foods that contain Vitamin C are:
•    Red Pepper
•    Kale
•    Broccoli
•    Green Pepper
•    Strawberries
•    Cantaloupe
•    Grapefruit

Lutein and its advantages to eye health have recently undergone comprehensive study (such as with the AREDS study mentioned above). Medical research has found that lutein may have even higher health benefits to your eyes than Vitamin A.
Some foods that contain Lutein are:
•    Spinach
•    Kale
•    Collard Greens

Vitamin E is another essential vitamin to complete eye health. Some studies have shown that Vitamin E can reduce the risk of developing advanced Age-Related Macular Degeneration by up to 25%.
Some foods that contain Vitamin E are:
•    Almonds
•    Hazelnuts
•    Sunflower seeds
•   Flax seed oils can promote excellent eye health. They are rich in essential fatty acids, particularly Omega-3 fatty acids, which work throughout the body to protect cell membranes. Selenium (found in yeast, seafoods and Brazil nuts) and zinc (found in oysters, wheat, nuts and hamburgers) help your body to absorb and convert many of the vitamins listed above. In addition, zinc plays a major role in the enzymes responsible for ridding your body of antioxidants.
•  Bilberries contain natural antioxidants which strengthen blood vessels (including those in and around the eye). Bilberry also contains both Vitamin A and Vitamin C. Chromium can also be found in bilberries, and is responsible for regulating blood sugar levels (protecting small blood vessels and overall health). Lastly, bilberries have been shown to regulate intraocular pressure, thereby lessening the risk of developing Glaucoma.


    

Posted in: Nutrision