Eats for Your Eyes—Warding off Macular Degeneration

We know there’s a correlation between what you eat and how it helps your body, but what about eats for your eyes? Eye health and loss of vision as we age are of great concern, leading many to seek preventive measures by obtaining essential nutrients through diet and/or supplementation.

Other than Bugs Bunny telling us to eat carrots, we don't always associate nutrition with eye health, but there are a handful of nutrients our eyes can't do without.

Which Nutrients Promote Eye Health?

LUTEIN AND ZEAXANTHIN

Lutein and zeaxanthin are powerful antioxidants from the carotenoid family. They are both highly concentrated in the macula, which is responsible for central vision and high-resolution visual acuity. They're involved in age-related macular degeneration by acting as a shield or filter that helps to absorb harmful UVB light and dangerous free-radical molecules, both of which threaten the retinal tissue.

Simply put, as antioxidants, lutein and zeaxanthin sacrifice themselves to protect our eyes from damage caused by the bad guys (free radicals), occurring from daily exposure to sunlight, indoor lighting, and environmental pollutants. Lutein and zeaxanthin concentrations in the macula naturally deplete as people age, so it is essential to maintain proper levels of these eye nutrients every day.

Lutein is found in dark, green, leafy vegetables, including spinach, kale, broccoli, and collard greens. Egg yolks also provide a highly bioavailable source of lutein. Zeaxanthin is found in fruits and vegetables with yellow hues, such as corn, peaches, persimmons, and mangoes. The two carotenoids are often lumped together when discussed or studied because they are structurally very similar, found in many of the same foods, and both are the only carotenoids present in the macula region of your eye’s retina. Because lutein and zeaxanthin are not synthesized in the body, you must acquire them either through food or dietary supplements.

OMEGA-3 FATS

Dry eyes? Two omega-3 fats, DHA and EPA, support a healthy inflammatory response in the tear ducts and oil-producing glands around the eye, restoring tear production. In a study published in Ophthalmology, dry-eye sufferers took either a placebo or a supplement containing 180 mg of EPA and 120 mg of DHA twice a day for one month. Those in the supplement group reported a 26 percent improvement in their symptoms, compared to just 4 percent for the placebo users. You can get this amount from 1 ounce of anchovies, 3 ounces of salmon or 2½ ounces of sardines.

VITAMIN A AND BETA-CAROTENE

Vitamin A supports rods and cones, photoreceptor cells in the retina that allow you to see vivid colors and enable you to see in dim light. We get some vitamin A from butter and eggs; plus, our bodies can make vitamin A from beta-carotene. Get your daily supply with 1/3 cup carrots sautéed in a little olive oil or 1 cup diced cantaloupe with 1 ounce of prosciutto. Pairing beta-carotene with fat improves absorption. While beta-carotene supports everyday eye function, it likely won't defend against macular degeneration. In fact, high doses from supplements may backfire by obstructing the absorption of lutein and zeaxanthin. Fortunately, it's hard to get too much beta-carotene from food.

VITAMIN C

Pollution, poor diet and too much sun can all produce free radicals, unstable compounds that damage cells, including the lenses of your eyes. Over time, this can lead to cataracts, and is why vitamin C is so important. It’s potent antioxidant action may fend off free-radical strikes. Aim to get at least 165 mg per day from foods, such as ½ cup red bell pepper plus 1 kiwifruit. A 2016 Ophthalmology study found people who ate this much vitamin C, on average, were 19 percent less likely to have cataracts.

Eye Health At Any Age

Your eyes and vision change throughout your life, bringing different concerns and nutritional needs to support optimal vision health. Here are needs for your eyes during pregnancy, infancy, and childhood.

You'll never get another set of eyes, so protect them with everything you've got!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. Seddon JM, Ajani UA, Sperduto RD, et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group. JAMA. 1994;272:1413-142.

2. The Eye Disease Case-Control Study Group. Antioxidant status and neovascular age-related macular degeneration. Arch. Ophthalmol. 1993;111:104-109.

3. Berrow EJ, Barlett HE, Eperjesi F, Gibson JM. The effects of a lutein-based supplement on objective and subjective measures of retinal and visual function in eyes with age-related maculopathy - a randomised controlled trial. Br J Nutr. 2012 Oct 19:1-7. 4. Wong IYH, Koo SCY, Chan CWN. Prevention of age-related macular degeneration. International Ophthalmology. 2011 Feb.; 31(1): 73-82.