Healthy Foods Lists for Your Eyes
Eye cataract
Diabetes and age bring about changes in our body that can lead to two common eye disorders: cataracts and macular degeneration (AMD). By making part of our daily meals many of the foods included in the following healthy foods lists we may prevent or delay these two eye diseases.
What is a cataract?
A cataract is a cloudy area in a part of the eye lens or the entire eye lens that keeps light from passing through the lens. As a cataract develops, it can cause blurred vision, sensitivity to light, increased nearsightedness, and distorted images, eventually causing partial or full loss of eyesight. Cataracts are associated with diabetes, alcoholism, premature birth or birth defects, heredity, smoking, eye injuries, exposure to ultraviolet (UV) rays, and certain medications.
What is macular degeneration?
Macular degeneration involves damage to the macula, an area of the retina in the back of the eye responsible for the sharp central vision needed to read, drive, and perform other daily activities. Although the causes of macular degeneration are not known, risk factors include family history, smoking, high blood pressure, high blood cholesterol, and exposure to sunlight.
Focus on a healthy diet foods
Going beyond the vitamin A in carrots that help us to see well in the dark, other nutrients may protect vision. These nutrients include vitamins C and E, beta-carotene, two related carotenoids –lutein and zeaxanthin-, zinc, and even certain types of fats.
Although nutrients from supplements may help slow the progression of these eye diseases, mainly for people with intermediate and advanced stages, data on the benefits of supplementation of these nutrients is still preliminary. A strong body of evidence, however, points to foods that can be consumed to reduce the risk of both AMD and cataracts.
In a study that looked at the intakes of carotenoids and antioxidants from food, people who ate the most antioxidant-rich dark, leafy greens, particularly those rich in lutein and zeaxanthin, had about a 40% lower risk of macular degeneration than those who ate the least amount of these vegetables.
The project examined food records and cataract development in women between 50 and 70 years old. The results confirm that antioxidant nutrients, particularly vitamin C, at daily intakes of about three times the daily amount recommended (60 mg per day), reduced the odds for the development of cataracts by nearly half. With higher intakes, easily attained by five to nine daily servings of fruits and vegetables, the odds were reduced even more.
List of Foods high in vitamin C
1. Strawberries
2. Lemons
3. Oranges
4. Kiwi fruit
5. Clementines
6. Grapefruit
7. Raspberries
8. Strawberries
9. Nectarines
10. Peaches
11. Mangos
12. Red and green peppers
13. Tomatoes
14. Cantaloupe
15. Cabbage
About 40% of vitamin C is lost in cooking.
List of foods high in vitamin E
1. Raw sunflower seeds
2. Almonds
3. Olives, olive oil
4. Spinach
5. Papaya
6. Swiss chard
7. Mustard greens
8. Turnip greens
9. Collard greens
10. Blueberries
For better results, take vitamin C and E together. A great combination will be a salad that includes tomatoes, and baby spinach dressed with olive oil and lemon.
List of foods high in lutein and zeaxanthin
1. Kale
2. Spinach
3. Turnip greens
4. Collard greens
5. Romaine lettuce
6. Broccoli
7. Zucchini
8. Corn
9. Garden peas
10. Brussels sprouts
These carotenoids are high in yellow pigments, and they are found in high concentrations in foods of others colors, mainly leafy green vegetables. This causes that many times lutein and zeaxanthin cannot be identified by their yellow color since they are mixed with other ingredients in other foods.
Lutein is sensitive to cooking and storage. Prolonged cooking of green, leafy vegetables reduces their lutein content. Cigarettes smoking and drinking alcohol destroys these two vitamins.
Highly concentrated deposits of lutein and zeaxanthin are also present in the macula. Here they are referred to as macular pigment.
Research has shown that the amount of lutein and zeaxanthin in the macula appears to be associated with AMD. Dr. Richard Bone, a professor of biophysics at Florida International University performed postmortem studies of the eyes of people who had AMD and those who did not. He found that those with the highest concentrations of lutein and zeaxanthin had an 82 percent lower incidence of AMD.
List of foods rich in zinc
1. Calf’s liver
2. Beef tenderloin
3. Lamb loin
4. Venison
5. Sesame seeds
6. Pumpkin seeds
7. Yogurt
8. Green peas
9. Shrimp
Cooking can destroy up to 50% of the zinc in foods.
Dietary fats
Several scientific studies have shown a relationship between the type of fats we consume and eye disorders. Findings from the Beaver Dam Eye Study suggest that higher intakes of saturated fats and cholesterol may contribute to increased risk for AMD.
On the other side, the high level of polyunsaturated fatty acids in the retina supports the possibility that certain fats may have a protective effect for the eyes. Some studies have linked omega-3 fats found in fish with a decreased risk for advanced AMD, although more studies need to be done to confirm these results.
Final thoughts
Research is uncovering one more reason to eat with health in mind: our eyes. What scientific studies are showing us is that a healthy diet is quite important in maintaining eye health. Let us use these healthy food lists to protect our precious eyes.
To your healthy eyes!
Emilia Klapp, R.D.,B.S.
www.TheDiabetesClub.com
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