By Assia Mortensen
A variety of nutrients may help improve eyesight and offer protection against disease. For instance, the antioxidants in fruits, vegetables and whole grains ? especially vitamins C and E, and zinc ? all help protect the eyes from free radical damage.
But, researchers note, it?s not just what you do eat, but also what you don?t. If you want sharp vision well into your older years, avoiding fried foods and partially hydrogenated fats can help improve night vision, the eye?s ability to adapt to bright light and tear production. Cutting down on sweets can be helpful, too. Sugar has been shown to impair the lens? ability to keep itself clear.
Antioxidants:
Numerous observational studies suggest that a high intake of antioxidants ? such as vitamins C and E; and carotenoids (like those found in carrots,) are associated with reduced incidence of cataracts.
Bilberry:
This European cousin of the blueberry earned a good reputation during World War II, when British fighter pilots claimed their night vision improved when they ate bilberry jam. Bilberries contain anthocyanosides, which are plant pigments that act as antioxidants.
Ginkgo Biloba:
A popular herb known for promoting circulation, Ginkgo biloba might benefit those who suffer from eye damage from diabetes, glaucoma or macular degeneration. The University of Maryland Medical Center reports that one small study of people with glaucoma found that taking ginkgo biloba every day for eight weeks improved their vision.
Lutein:
According to recent studies, Lutein may guard against macular degeneration and even reverse some of its effects. Foods rich in lutein include broccoli, spinach, kale, corn, orange peppers, kiwi fruit, grapes, orange juice, zucchini, and squash.
Omega 3 Fatty Acids:
The omega-3 fatty acids in cold-water fish, especially DHA, provide essential structural support to the cell membranes in the eyes. Omega-3 fatty acids can also be taken in supplement form.
Zeaxanthin:
Zeaxanthin, found dark leafy greens such as kale and spinach, is thought to guard against macular degeneration and other eye conditions.
Zinc:
The mineral zinc is an important factor for protection against free radicals in the eyes, which may later lead to eye disease. One study conducted by the National Eye Institute showed that a 40-80 mg/day of zinc, taken together with beta-carotene, vitamin E and C slowed macular generation by about 25% and vision loss by 19%.
References:
University of Maryland Medical Center; Macular Degeneration; Accessed January 14, 2013
Medline Plus; Ginkgo; Accessed January 14, 2013
Mayo Clinic: Bags under Eyes, Prevention; Accessed January 14, 2013
American Optometric Association; Zinc; Accessed January 14, 2013
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