When we are growing up, even once we reach adulthood and well into our 30s, way too many of us take our eyesight for granted. It isn’t until we reach our 40s where our eyes begin to lose their form and our vision suffers. Even past our 40s and well into our golden years, our vision most often continues to deteriorate and our need to look after the health of our eyes grows significantly.
Unlike other areas of our health, for example our stamina or fitness, we see it plastered everywhere how important it is to eat well and eat right, but what about our eyes?
Like many health conditions, the risk of age-related, sight-threatening eye conditions such as macular degeneration (the UK’s greatest cause of sight loss) can be prevented through a well-balanced diet.
All you need to know is what nutrients you need, and where to get them from.
What is Macular Degeneration?
Age-related macular degeneration (or AMD for short) is the UK’s biggest sight killer, prevalent in those over 60. Although it will not cause full blindness, it will make everyday activities very difficult for you. After time, AMD can deteriorate your vision to such an extent it will become difficult to recognise familiar faces such as family and friends.
It’s not all doom and gloom however, although this is a common condition for seniors, keeping your eyes healthy through proper nutrition can help curb AMD and even slow AMD down if it has already started to develop.
We’ve teamed up with UK eye experts and optometrists to compile a list of nutrients your eyes need to preserve your precious vision.
Vitamins A, C and E
Diet has been shown to be important to the development of age-related eye conditions due to the fact that certain nutrients protect the body from damaging substances we call oxidants. Oxidants, including what are known as ‘free radicals’, are responsible for the aging process in the eyes, speeding up the process by which our eye cells degenerate.
These free radicals are highly reactive substances created naturally by the body by breathing, eating and exercising but are also created by external factors such as smoking. In fact, smokers are four times more likely to develop macular degeneration.
Antioxidants, as the name suggests, reduce the harmful effects these free radicals have on the eyes.
In fact, the AREDS study, a major clinical trial conducted by the National Eye Institute found that high doses of antioxidants vitamins reduced the risk of developing advanced by 25%. The two antioxidant vitamins recommended in the AREDS study were vitamins C and E.
We have also picked out vitamin A that helps to protect the outer surface of the eye known as the cornea. Studies link diets rich in vitamin A with not only reduced risk of AMD, but also with cataracts and dry eye syndrome.
What Foods are rich in Vitamins A, C and E?
Sweet Potatoes
If there weren’t already enough good reasons to eat sweet potatoes, they are also super rich in vitamin A with up to 140mcg per 100g serving. Other good sources include beef liver, fish oils, milk and eggs.
The recommended daily intake for vitamin A is 900mcg.
Citrus Fruits and Juices
Fruits and vegetables are the best source of vitamin C. In particular, you should be eating plenty of citrus fruits and their juices (oranges and grapefruits). Red and green peppers, broccoli and kiwi fruit also have a lot of vitamin C.
The recommended daily intake for vitamin C is 90mg for men and 75mg for women.
Vegetable Oils
Vegetable oils such as wheat germ, sunflower and safflowers oils are your best bet for vitamin E intake. Nuts and seeds to hold high levels of vitamin E.
The recommended intake for vitamin E is 15mg per day.
Lutein, Zeaxanthin and Meso-zeaxanthin
Carotenoids, as well as antioxidants, are also very effective at combating dangerous free radicals. Three carotenoids in particular have shown strong links with improvements in vision as well as being found in high concentrations within the macula – lutein, zeaxanthin and meso-zeaxanthin.
Lutein, zeaxanthin and meso-zeaxanthin are yellow plant pigments which give colour to certain foods. In the optical world we call these ‘macular pigments’. Think of macular pigments as a natural sunblock, absorbing damaging blue wavelengths of light and counteracting the effects of free radicals.
Such as vitamins A, C and E, the recommended intake for lutein, zeaxanthin and meso-zeaxanthin must be obtained via your diet as your body cannot naturally create it.
Several studies have shown that eating at least 10mg of lutein and 2mg of zeaxanthin and meso-zeaxanthin per day has the most significant benefit on macular pigment levels. However, the average diet contains no more than 3mg of both lutein and zeaxanthin a day.
What Foods are rich in Lutein, Zeaxanthin and Meso-Zeaxanthin?
Leafy Green Vegetables
For foods rich in lutein, zeaxanthin and meso-zeaxanthin you want to look towards leafy green vegetables such as kale, spinach, lettuce, leek and broccoli. Kale in fact is the best source of lutein with over 11mg per 100g serving. Eggs also contain decent amounts of lutein and zeaxanthin.
Since the recommended intake for these substances are still difficult to obtain through your diet alone, there are vitamin supplements out there for macular degeneration and overall eye health. Supplements such as MacuShield and MacuShield Gold specifically are made for lowering risk of macular degeneration, containing 10mg of lutein and 2mg of both zeaxanthin & meso-zeaxanthin.
