Antioxidants for healthy eyesight
Seventy-five per cent of eye diseases can be prevented or treated, according to Eye Research Australia, and good nutrition plays an important role. Just like with many of the body’s functions, the health of your eyes is related to the foods you eat.
One in seven Australians over 50 show some evidence of macula damage in the eyes. This can have significant impact on your wellbeing and dramatically reduce your quality of life. As well as getting your eyes tested regularly, make sure you maintain a healthy diet. Studies suggest that a diet rich in key antioxidants may help support visual health as one gets older. Here are some of the most important vision-protecting antioxidants to be aware of.
Betacarotene and vitamin A: Do you suffer from dry eyes or poor adaptation to changes in light? It is possible that you are suffering from a vitamin A deficiency. Vitamin A is needed for healthy day and night vision and most vitamin A in your body is converted from beta-carotene, a powerful antioxidant. Eating carrots or taking a supplement may benefit your eyes. Carrots are rich in beta-carotene, which is an antioxidant and also a “provitamin”. This means it is converted to an “active vitamin,” vitamin A, in our bodies.
Zinc, selenium and vitamin C: These antioxidants help protect the macula, lens and other eye tissues from free radical damage. Increasing the concentration of antioxidants in the macula helps protect it from oxidative free radical damage. Being high in zinc, oysters are more than just a tasty entrée. Research shows that when zinc is combined with the antioxidants beta-carotene and vitamins C and E, they can reduce the risk of developing advanced macular disease by about 25 per cent in those who are already at risk.
Lutein and zeaxanthin: Lutein and zeaxanthin are found in the macula, where they act as filters against harmful blue light and prevent it reaching the retina. Research suggests that higher levels of dietary intake of lutein and zeaxanthin are associated with a higher density of these important pigments in the macula, the area of the eye responsible for detailed, central vision. Also a source of vitamin C, broccoli is high in lutein and zeaxanthin. Numerous studies have shown that both lutein and zeaxanthin may provide significant protection against potential damage caused by light striking this portion of the retina. People with high lutein intake also have lower incidence of macular disease and cataracts. Rich in beta-carotene, lutein and zeaxanthin, both English spinach and baby spinach should be included on your shopping list. In 1994, researchers discovered that 6mg of lutein per day lowered the risk of developing advanced macular disease by 43 per cent.