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For Healthy Eyes, Focus on Nutrient-Rich Food

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Good overall health includes eating a balanced diet with a variety of nutrient-rich foods and regular exercise.

For athletes, focusing on their nutrition is an essential component of their training regimen. Improving their eyesight by enriching their diet may impact their performance in sports.

New research suggests that athletes who eat a variety of colorful fruits and vegetables could improve their visual range.

Eat lutein- and zeaxanthin-rich foods.

Studies have shown plant pigments lutein and zeaxanthin, found in many common foods, positively impact eye health and functional vision.

Lutein and zeaxanthin add yellow or orange color to various foods. These foods include cantaloupe, pasta, corn, carrots, orange or yellow peppers, fish, salmon and eggs. Other foods containing these plant pigments are broccoli, peaches, mangoes, berries, spinach and Swiss chard.

Jack Harth, lead author of the study, said this new research discusses the ability of these antioxidants to improve vision in the far distance or how well a person can see a target clearly over distance.

“A lot of the research into macular lutein and zeaxanthin has focused on health benefits, but from a functional perspective, higher concentrations of these plant pigments improve many aspects of visual and cognitive ability,” Harth told Medical Xpress.

Other studies have shown eye health improved by eating foods containing high amounts of these antioxidants. Lutein and zeaxanthin have been linked with reduced risk of age-related macular degeneration (AMD) and cataracts. They protect the retina from blue light damage by acting like sunglasses for the eye. They also protect the macula in the retina’s center.

“Many athletes already take measures to reduce the impact of blue light through eye black or blue blocker sunglasses, but eating more foods rich in lutein and zeaxanthin can improve the eye’s natural ability to handle blue light exposure,” Harth said in Medical Xpress.

Harth is a doctoral candidate in University of Georgia’s College of Public Health. The paper was published in Exercise and Sport Sciences Reviews.

Eat healthy, get eye exams

“Good nutrition is essential in keeping current and future generations of Americans healthy across the lifespan,” according to the Centers for Disease Control.

“The 2020-2025 Dietary Guidelines for Americans advise incorporating more fruits and vegetables into U.S. residents’ diets as part of healthy dietary patterns. Adults should consume 1.5-2 cup equivalents of fruits and 2-3 cup equivalents of vegetables daily.”

Eating nutritious food may help you live longer. Healthy eating keeps skin, teeth and eyes healthy and lowers risk of heart disease, type 2 diabetes and some cancers. Eating healthy supports muscles, boosts immunity and strengthens bones. Good nutrition supports healthy pregnancies and breastfeeding, helps the digestive system function and helps achieve and maintain a healthy weight.

In addition to eating nutrient-rich foods, getting a comprehensive eye exam is also important for your overall health. Many diseases show early signs in the eyes, including cardiovascular health and diabetes.

Eye doctors recommend regular screenings beginning at age 40 or earlier if you have eye disease risk factors, including family history, diabetes and high blood pressure.

It is important to protect your vision and not to delay your eye care. Schedule your exam with one of our eye care professionals.

What Are Essential Nutrients for Healthy Vision?

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The eyes are complex sensory organs that can get damaged over time through neglect. Smoking, environmental toxins and UV rays are just a few examples of oxidative stress that can gradually impair your eyesight.

One of the few ways to prevent or slow age-related diseases like cataracts, glaucoma or macular degeneration is to supply the body with food rich in vitamins, minerals and antioxidants. Proper nutrition is necessary for good vision. Below are some essential nutrients for healthy eyes.

Vitamin A

Vitamin A is vital for good vision, strong immunity and healthy skin. Although vitamin A deficiency is rare, it can have serious consequences. Low vitamin A levels can cause night blindness or permanent vision loss in older adults. Good sources of vitamin A include tomatoes, leafy greens, sweet potatoes, pumpkin, red bell pepper, mangoes, milk, eggs and beef liver.

Vitamins C and E

Both vitamins C and E are antioxidants that can prevent eye damage from free radicals. If you want to increase your vitamin C intake, eat citrus fruits, red peppers, tomatoes, strawberries, broccoli, Brussels sprouts and cauliflower.

Excellent sources of vitamin E include almonds, sunflower seeds, wheat germ oil, peanut butter, spinach and collard greens.
As a bonus, eat foods rich in vitamins C and E because these two vitamins protect each other from oxidation.

Lutein and Zeaxanthin

These two plant pigments protect the retina from ultraviolet light damage. They act like sunglasses for the eye and protect the macula in the retina’s center. Getting enough lutein and zeaxanthin can help you prevent age-related macular degeneration, so eat lots of broccoli, peaches, mangoes, berries, spinach and Swiss chard.

Riboflavin (B2)

Healthy riboflavin levels can help prevent cataracts, a progressive condition that deteriorates the eye’s lens. Most Americans get enough riboflavin, but you should still consider your intake. Good sources of riboflavin include meat, nuts, cheese, eggs, mushrooms and fortified breakfast cereals.

Zinc

Zinc is essential for maintaining healthy eye tissue. Zinc-rich foods include lentils, beans, seeds, seafood, dairy products, eggs and meat.

Omega-3 fatty acids

Omega-3 fatty acids strengthen the photoreceptor cells in the retina, reduce inflammation and prevent dry eye disease. Good sources of omega-3 fatty acids include salmon, albacore tuna, trout and halibut. You can also get omega-3s from plant sources like walnuts, canola oil, flax and chia seeds.

Annual eye exams and other ways to protect your vision

Besides eating a well-balanced diet, there are other ways to protect your vision:

  • Know your family’s health history.
  • Maintain or achieving a healthy weight.
  • Wear sunglasses and sunscreen.
  • Quit smoking or never begin smoking.
  • Get a yearly comprehensive eye exam.

When was the last time you had your eyes examined? Call your ophthalmologist and schedule a checkup for your whole family. Preventing eye disease is always more manageable and less expensive than treatment. If you need to find an ophthalmologist in your area, we are here to help you. Our eye care centers are located nationwide and are accepting new patients. Make healthy vision a priority.

A Vegetarian Diet Could Decrease Risk for Cataracts

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According to a study published in the Journal of the Academy of Nutrition and Dietetics, eating a vegetarian diet could decrease the likelihood of cataracts, especially in overweight patients.

What is a Cataract?

A cataract is the clouding of the eye lens. Over time, multiple factors including oxidative stress from UV rays, poor diet and environmental toxins slowly deteriorate the clear lens until it becomes increasingly clouded and blurred. Cataracts are a common vision concern, especially as people age. In the United States, over 20.5 million people have a cataract.

Plant-Based Nutrition Can Fight Cataracts

Researchers examined data from the Tzu Chi Health Study in Taiwan. Some participants were vegetarian and some were not. A vegetarian diet was associated with a 20 percent lower risk of cataracts compared with a non-vegetarian diet. Because plant-based foods contain more antioxidants than animal-based foods, eating a vegetarian diet is more successful at reducing oxidative stress that causes cataracts. The researchers also found many similarities among the vegetarians in the Tzu Chi Health Study. More of the vegetarians tended to be:

  • Female
  • Nondrinkers
  • Nonsmokers
  • Nondiabetic
  • Nonhypertensive
  • More physically active
  • Less educated

The vegetarians also had lower:

  • Body mass index
  • Fasting glucose levels
  • Total and low-density lipoprotein (LDL)

The study concluded, “It is unclear whether the effect of vegetarian diets on cataracts varies among different ethnic populations. This study aimed to investigate the association between a vegetarian diet and cataract risk in Asians through a prospective cohort study in Taiwan” (Journal of the Academy of Nutrition and Dietetics).

Should We All Become Vegetarians?

You do not need to become a vegetarian to have a healthy lifestyle and prevent cataracts. However, this study underscores how diet can be a significant component in preserving your vision. Vegetables, especially leafy greens, have high levels of antioxidants, which protect eye cells from oxidative stress that damages the eye lens. Fruits, especially dark berries, and nuts also contain high amounts of protective antioxidants.

Decrease Your Cataract Risk

Adding more whole fruits and vegetables, whole grains, nuts and seeds into your diet is just one way to enhance your eye health. Here are some specific ways you can decrease your risk for cataracts:

  • Wear sunglasses that block 100 percent of UVA and UVB rays
  • Apply sunscreen when you are outside
  • Wear a wide-brimmed hat when outdoors
  • Get plenty of physical exercise

Make an Appointment for a Comprehensive Eye Exam

A comprehensive eye exam is essential for optimum eye health. Call today to schedule a comprehensive eye exam with your eye doctor. During the exam, your doctor will be able to detect a developing cataract and provide treatment options like cataract surgery. Cataract surgery is among the simplest and most successful eye procedures, and it can restore cataract-related vision loss.

If you are not under the care of a board-certified eye physician, you can access a list of doctors in your area and find an ophthalmologist near you.

Alcohol and Your Eyesight: 4 Ways Excessive Drinking Can Affect Your Vision

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There’s nothing like a glass of Chianti with your favorite pasta dish or a cold draft beer while watching a sporting event. A glass of wine, beer or cocktail will not have any lasting negative effects on your health or vision, but occasional drinking can slowly grow into a habit without even realizing it. Besides the harmful damage that alcohol can do to your body systems, excessive drinking can cause permanent eye damage.

Heavy drinking and vision problems often go hand in hand, so let’s explore how alcohol abuse impacts your eyes.

  1. Muscle weakness. Alcohol weakens the muscles of the eyes and can permanently damage the optic nerve which transmits visual images to the brain. Prolonged alcohol use can cause involuntary rapid eye movement.
  2. Neurological disruptions. Alcohol slows down the communication between the eyes and the brain. This can cause double vision, decrease reaction time of pupils and impair the ability to see color shades.
  3. Unsightly appearance. Bloodshot eyes is one of the most common physical characteristics of a heavy drinker. Alcohol dilates ocular blood vessels, which makes them look larger and gives the eyes a reddish color.
  4. Sharp pain. Alcohol can make the eyes extremely sensitive to light and cause migraine headaches.

Alcohol can be enjoyed in moderation without any adverse effects to the eyesight. It is important to remember that your body’s tolerance of alcohol may be vastly different than someone else’s. As a general rule of thumb, men should consume no more than 4 units of alcohol in one day and women should consume no more than 3 units of alcohol per day. It is healthiest for your body and your eyes to reserve alcohol for special occasions, holidays and celebrations (Source: Medical Daily).

Body Weight is Linked to Eye Pressure and Vision Health

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Obesity is nationwide health concern today. Statistics show that over one-third of Americans are obese, and the numbers are increasing each year. Affecting much more than just body image, obesity increases your risk of developing chronic conditions such as diabetes, heart disease, stroke, osteoarthritis, and hypertension. Recent studies indicate that being overweight could even impact your eye health.

According to the Beaver Dam Eye Study, obesity is linked to elevated pressure inside the eyes known as intraocular pressure. Glaucoma is a family of eye diseases that is characterized by increased intraocular pressure, but studies do not necessarily indicate that glaucoma is related to obesity. However, increased eye pressure could increase your risk of developing glaucoma in the future. Glaucoma is one of the leading causes of blindness in the United States and threatens 3 million Americans. Unfortunately, only about half are aware that they have it.

Known as “the sneak thief of sight,” glaucoma can diminish a significant portion of the visual field without symptoms or pain. Other eye conditions such as diabetic retinopathy, age-related macular degeneration, cataracts, floppy eyelid syndrome, and thyroid eye disease have varying degrees of correlation to obesity. Many of these eye conditions cause irreversible eye damage and can result in permanent vision loss.

If you have consistently struggled with getting your weight under control, now is a perfect time to create some goals and take action. Your vision depends on it! Make an appointment with your ophthalmologist to have a comprehensive eye exam. In just one hour, your specialist can detect and diagnose eye conditions, as well as provide an overall analysis of your health (Source: Healio).

To Drink or Not to Drink: Moderation is Good Mantra for Glaucoma

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We all have our little vices when it comes to our diet. It could come in the form of caffeinated beverages, sugary desserts, salty snacks, or an occasional drink. These comfort foods and drinks can be challenging to regulate, and we can often find that a rare treat can become a bad habit if we are not careful.

If you have glaucoma, you should be especially careful with what you are putting into your body so that you are not raising the pressure inside your eye, or intraocular pressure (IOP). Because there is no cure for glaucoma, the only way of slowing the progression of the disease is by lowering your IOP. There are many factors that can potentially affect eye pressure, such as:

  • Maintaining normal blood pressure
  • Exercising regularly
  • Taking in antioxidants
  • Keeping a healthy body mass index (BMI)
  • Not smoking
  • Avoiding caffeine
  • Moderate alcohol use

Many adults enjoy a beer, a glass of wine or a cocktail, but this risk factor requires special attention. Alcohol consumption could affect your eye pressure in two ways. Alcohol has been known to lower IOP initially (Source: Modern Medicine). However, over the long-term, alcohol actually increases IOP. It sounds confusing, doesn’t it?

It is important to remember that what you drink and how you drink any liquid is important when it comes to your eye pressure. In fact, drinking two standard bottles of water very quickly can actually raise your eye pressure by one-third, so it is essential to intake liquid slowly to maintain safe eye pressure (Source: Glaucoma NZ).

We need to look no further than the ancient philosopher Aristotle, who encouraged “Moderation in all things.” Glaucoma requires special attention and care, but the answer can usually be found in moderation. An occasional glass of wine or a celebratory cocktail will probably not affect your glaucoma, but it is important to have self-control and use good common sense when it comes to diet and lifestyle habits.

Salt: The Eye Nemesis and the Healer

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Salt can cause a myriad of health concerns when consumed in excess. Unfortunately, the American diet is notorious for its salt content. We love our snacks and junk food: chips, crackers, cured meats, and cheeses. But too much salt can lead to water retention, bloating of the kidneys, and even premature aging. Why, oh why does salty food taste so good? The sodium in salt is to blame for these problems.

The kidneys require a delicate balance of potassium and sodium to successfully remove unwanted fluids. High levels of sodium cause unfiltered fluid and toxins to build up and collect in certain areas of the body. This usually presents itself as swelling, especially at the ankles and under the eyes. Not only unsightly, sodium-triggered swelling is an indication that your body is working harder than it should (Source: Care2).

Everyone will tell you a different remedy for fluid retention and puffiness. Hydration, water pills, and exercise are just a few recommendations. However, it may surprise you that the one mineral that got you into your problem will also get you out. You got it: salt. Salt actually is one of the best ways to reduce puffiness and swelling, but only when applied externally, not internally. The sodium in salt leaches out additional fluid and constricts the blood vessels. Here is a recipe for soothing your swollen eyes:

Compress for Puffy Eyes

  • Mix ½ teaspoon salt into a cup of warm water
  • Dip cotton balls or facial pads into the salt water solution. Lie down and apply to eyelids.
  • Rest in this position for at least ten minutes and keep the pads in place.

A salt compress is only a temporary fix for fluid retention and puffiness. You need to deal with the root of the problem if you have recurrent swelling. Reducing sodium intake is not easy, and it does take self-discipline. Thankfully, there are many foods with low sodium options that offer less salt without sacrificing the taste. Sometimes, foods need more flavor, not more salt. Try seasoning your vegetables with fresh herbs or cracked pepper or adding a marinade to your meat or vegetables instead of reaching for that salt shaker. Mrs. Dash and other salt substitutes can enhance the flavor of vegetables and meats, and you may find that you like them just as much as salt. Change is hard, but lowering sodium intake will become a habit over time. In the meantime, fight salt on the inside with salt on the outside!

Do Carrots Really Improve Your Eyesight?

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Parents will tell their kids anything to bring about a desired result. Take eating vegetables, for example. Parents will tell their kids that spinach will make you big and strong or that broccoli makes you smarter. Mom and dad may call it “motivation,” while the children may view it more as “manipulation.” Maybe the ends justify the means, but when the kids grow up they probably question, “Why am I not as strong as Popeye when I ate a whole lot more spinach than he did?”

The presentation of carrots on a dinner plate is often prefaced by the adage, “Eat all your carrots and you will always have good eyesight!” Is there any truth to this statement, or is it a bunch of baloney? Actually, since the Middle Ages, carrots have been heralded as miracle vegetables and were thought to cure anything from snakebites to STDs. These orange root vegetables were not associated with strong eyesight until centuries later during World War II. The British Royal Air Force wove a fabricated tale about skilled fighter pilot John “Cats’ Eyes” Cunningham, saying that he attributed his excellent night vision to a steady diet of carrots. Soon, it was mandated that everyone should eat carrots so they could see better during the mandatory blackouts, but this was mere propaganda. The Royal Air Force was actually utilizing radar to locate German bombers before they reached the English Channel (Source: How Stuff Works).

Before we dub the carrot a phony when it comes to improving eyesight, let’s examine its merits. Although it cannot restore vision loss or make any structural changes to the eye, the carrot is beneficial for overall vision health.

Vitamin A

Carrots are rich in beta-carotene, carotenoid pigment which is an essential precursor for vitamin A. Deficiencies in vitamin A are the leading causes of blindness in the developing world. Lack of vitamin A can also lead to:

Lutein

Carrots contain lutein, an important antioxidant. Lutein-rich foods are known to increase the density of pigment in the macula, the yellow-shaped oval area in the center of the retina. As pigment density increases, the retina is protected more and the risk for macular degeneration decreases.

In summary, the carrot provides many benefits for healthy vision, but eating carrots every day will not restore vision to 20/20. Optical deformities like astigmatism, conditions like strabismus and diseases like glaucoma cannot be corrected by eating Bugs Bunny’s food of choice. Corrective lenses and eye procedures would still be necessary even if every American ate a steady diet of carrots. Because carrots are rich in vitamin A and lutein, they are always a good choice for a nutrient-packed snack. So keep packing those carrot sticks in the school lunches, mom. But don’t expect X-ray vision from little Tommy. He will still need to wear his glasses every day!

Foods that Fight Cataracts

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Although the exact cause of cataracts is unclear, research suggests that free radicals, or oxidation, may be to blame. Free radicals are unstable chemicals formed in the body when we are exposed to environmental toxins. These harmful chemicals can be found in air, food and water. As pollutants increase in our environment, free radical damage is also on the rise. When free radicals come into contact with our cell membranes or DNA, they can cause cell weakness or cell death. Oxidation is linked to every degenerative disease such as cancer, heart disease, natural aging and cataracts. Oxidation can damage the proteins and enzymes in the lens of the eye and cause cataracts to form.

If free radicals are the villain, antioxidants are the ultimate superhero. Antioxidants are molecules that neutralize free radicals before cell damage occurs. The most prominent antioxidants are vitamin E, beta-carotene, vitamin C and selenium. Since the body cannot synthesize antioxidants, they must be incorporated into the diet. This is the perfect time of year to find fresh fruits and vegetables that are high in antioxidants that protect your eyes from cataracts.

Vitamin E has many other health benefits besides protection against cataracts. It protects your skin from UV rays, allows cells to communicate with one another and protects you from prostate cancer and Alzheimer’s disease. Good sources of vitamin E are sunflower seeds, almonds, spinach, dark leafy greens, and papaya.

Beta-carotene is known to protect against cancer and aging as well as prevent cataract formation. Because it is a fat-soluble vitamin, it is best to pair your food source of beta carotene with a fat like nuts or oil to aid in absorption. The best sources of beta-carotene are sweet potatoes, kale, carrots, turnip and mustard greens, spinach, and butternut squash.

Vitamin C may be helpful in fighting cataracts by slowing their progression. The American Optometric Association recommends at least 250 mg of daily vitamin C for optimum eye health. Five servings of various fruits and vegetables provide 100 grams or more of this powerful antioxidant, but there are a few vitamin C superstars. The green hot chili pepper reigns supreme with an impressive 243 mg/100 g serving. If you like to kick up the heat, you can get all your daily vitamin C from just four of these spicy little guys! Other good sources of vitamin C are guavas, bell peppers, dark leafy greens, broccoli, Brussels sprouts, kiwi, papaya and the poster child for vitamin C the orange.

With the beautiful colors and varieties of fruits and vegetables that are high in antioxidants, you have many choices for healthy, nutritious foods to protect you from free-radical damage. Go treat yourself to a trip to the produce section of your grocery store or a local vegetable stand to keep those eyes healthy and keep cataracts away!

Eating to Prevent Cataracts

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Cataracts are the leading cause of blindness today. Although the cause of cataracts is not known, doctors believe that oxidative stress damages enzymes and proteins in the lens, which causes the lens to become cloudy. What is oxidative stress? It is an imbalance between free radicals (highly reactive atoms which damage cells in our body) and antioxidants that neutralize them. Free radicals can originate from pollution, chemicals, UV rays, smoking or eating unhealthy food.

Oxidative stress damages fats and proteins in the lens of the eye and causes the lens to become cloudy and develop a cataract. There is no cure for cataracts, but some doctors suggest that a diet high in antioxidants and specific vitamins can help reduce the risk of cataracts or even delay cataract progression.

To reduce the risk of cataracts, you should treat yourself to 5-9 servings of fruits and vegetables each day, three servings of 100 percent whole grains every day and two servings of fish every week for maximum variety of vitamins and minerals. Choose dark leafy greens and a rainbow of vegetables and fruits, which provide beneficial antioxidants. Select various sources of dairy to boost your calcium intake, and consider taking a folic acid supplement.

Omega-3 fatty acids have been linked to eye health and potentially reduced risk of cataracts. The best source of omega-3 fatty acids is flax seeds, offering 133 percent of the daily value (DV). Other good sources of omega-3 fatty acids are walnuts, fatty fish such as salmon, sardines, grass-fed beef, scallops, shrimp and tofu.

Vitamin C and combined intake of several antioxidants also appears to reduce the risk for cataracts. Vitamin C is one of the easier vitamins to find delicious and natural food sources in which to indulge. One of the best sources of vitamin C is not the orange but the guava, coming in at 380 percent of the daily value for a 100 gram serving. Coming in first place is the red or green chili pepper, at a whopping 404 percent of the daily value per 100 gram serving. Bell peppers come in third, and other top finishers are dark leafy greens, broccoli, kiwi and papaya.

There is also research on certain foods that seem to increase the likelihood of cataracts. One study published in Investigative Ophthalmology and Visual Science found that a diet high in carbohydrate was associated with the development of cataracts. After evaluating the eating habits of 1,600 adults, doctors discovered that the patients who were in the top 25 percent for carbohydrate consumption were three times more likely to develop cataracts (Source: AllAboutVision).