They say we eat with our eyes, but looks like we should be eating for our eyes too. Nutrition researchers are gazing into our orbs to illuminate the link between nutrition and eye health. Important diet discoveries go beyond eating carrots to see well in the dark. Carrots still rank high on the eyesight-saving menu but other heroes, perhaps even more important, are emerging from the vegetable patch. Scientists have set their sights on dark green, deep orange and vivid yellow vegetables such as spinach, kale, zucchini, corn, tomatoes, carrots, collard greens and turnip greens.
These foods contain two natural carotenoid plant pigments called lutein and zeaxanthin. They are both potent antioxidants thought to protect the eyes against the damaging light waves that contribute to cataracts, glaucoma, diabetic retinopathy and age-related macular degeneration (AMD).
A study in the British Journal of Nutrition reports that lutein can reduce risk of cataracts by up to 40 percent and a study in the Archives of Ophthalmology found that lutein may cut risk of AMD by 35 percent. Lutein is also found in eggs, especially the yolk. So, enjoy the whole egg for a whole lot of health benefits.
Lutein is important for the development of an infant’s eye sight (attention, moms-to-be) and maintaining children’s vision health (eat your vegetables, kids!).
Recipe note: Since lutein and zeaxanthin are fat-soluble nutrients adding a little fat to a dish can boost absorption. It's good to know that olive oil drizzled on the season's fresh vegetables or tossed into a salad is good for your taste buds and your eyes.
Focus on foods
Other powerful nutrients associated with maintaining overall eye health are beta-carotene, vitamin C, vitamin E and zinc.
Lutein/Zeaxanthin: kale, collard greens, spinach, turnip greens, broccoli, avocado, zucchini, peas, corn, Brussels sprouts, tangerines, dark leafy salad greens and eggs.
Beta-carotene: carrots, mangos, sweet potato, greens, spinach, tomatoes, broccoli, cantaloupe, kale and apricots.
Vitamin C: papaya, citrus fruit, strawberries, tomato, mango, green peppers and berries.
Vitamin E: almonds, wheat germ, whole grain breads, avocado and greens.
Zinc: oysters, lobster, beef, poultry, pork, lentils and whole-grain bread.
Happily, many of the foods rich in nutrients important for vision are delicious additions to any meal and are beautiful to look at too.
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