When it comes to nutrition and health, most people think about foods that can control weight, diabetes, blood pressure, blood cholesterol or to address some gastrointestinal issues or food allergies. But the truth is that the positive effects of good nutrition goes much beyond these benefits. Good vision health is one among many such benefits.
We are not getting any younger and the darkness of Alaska can affect vision of many people. Over the years, eye cells can be damaged through the oxidation process. If you are concerned about maintaining your quality of vision and want to eliminate harmful compounds from the body, you may consider including the following antioxidants in your diet:
- Vitamin C: This nutrient is found in high concentrations in the fluid of your eye lenses. It is considered one of the key nutrients to prevent age related cataracts. Our body can’t make it on its own, so include foods rich in vitamin C such as citrus, kiwi, tomatoes, broccoli, bell peppers, berries, and kale.
- Vitamin E: This vitamin protects your eyes by protecting critical fatty acids from oxidation. Good sources include oils, almonds, sunflower seeds and avocados.
- Carotenoids: They are the compounds that give different colors to fruits and vegetables. Lutein and zeaxanthin are known to be the two most important carotenoids for the eyes. These nutrients are found naturally in the retina. Good food sources include dark color leafy vegetables, broccoli, asparagus, raspberries, bell peppers, peaches, mangoes and papaya.
- Flavonoids: These compounds support the nerves that connect the retina to sections of the brain that process visual input. Eating a variety of foods containing flavonoids appear to be more beneficial than eating one single food in large amounts. You can find flavonoids in dark chocolate, red wine, berries, citrus and tea.
- Selenium: This mineral prevents oxidation related to age-related macular degeneration and cataracts. Deficiency of this mineral is linked to thyroid eye disease. You can find selenium in Brazilian nuts, dairy products, eggs, seafood, seeds and mushrooms.
- Zinc: It can lower the risk of cataracts, age-related macular degeneration and possibly, glaucoma. Foods containing zinc include legumes (beans and lentils), seeds, meat, seafood, dairy and eggs.
- Omega-3 fatty acids: they contribute to the structure of cell membranes, support visual function, alleviate symptoms of dry eye syndrome and reduce the risk of developing age-related macular degeneration and glaucoma. Good sources are cold water fatty fish such as salmon, or walnuts, flax and chia seeds.
- Gamma-linoleic acids: They also alleviate the symptoms of dry eye syndrome and reduce the risk of developing diabetes related eye disease and cataracts. You can find them in seed oils, hemp seeds and spirulina.
While you can take antioxidants in the form of pills, they are most beneficial when consumed from foods. A simple way to include all the above nutrients is by adopting a Mediterranean diet which is rich in antioxidants. This diet not only includes a variety of fruits, vegetables and whole grains, but also fatty fish such as sardines or salmon.
For those without access to the above nutrients through diet, supplements can be beneficial, but I recommend consulting with your doctor first.