Good foods for good eyesight
HEALTH experts believe that there is a connection between eating healthy and our overall eye health. Certain food groups are said to contain nutrients that help the eyes retain its function and be protected from degenerative eye conditions.
Dr. Amadeo A. S. Veloso, Jr., a specialist in Retina and Vitreous Diseases, Cataract and Comprehensive Ophthalmology at Asian Eye Institute, recommends taking in enough vitamin A to have healthy eyes. “The eye utilizes vitamin A compounds to process light into images. Deficiency in vitamin A could cause problems in the eye, especially in children. Adequate vitamin A nutrition is crucial,” he said in an e- mail to
He suggested that patients 50 years old and above who are predisposed to age-related changes in the eye should eat foods that are rich in beta-carotene such as yellow, red, orange fruits and vegetables.
Dr. Veloso emphasized that eye disorders can be prevented through maintaining a healthy diet. “Some vascular diseases of the eye are also related to the vascular status of the body such as Hypertension, Diabetes, and Hypercholesterolemia,” he said. “Prevention of these eye disorders means that healthy diet should also be observed to adequately control blood pressure, blood sugar, and lipid status of the body.”
VSP Global, a vision benefits company in United States, highlights the need to eat foods rich in zinc and selenium in an article posted on its Web site. According to VSP’s doctor and professor of optometry at Northeastern State University of Oklahoma, Dr. Leland Carr, OD, zinc and selenium can protect the retina, the light sensitive part of the back of the eye. “You also need some fatty acids — usually from fish — to ensure adequate moisture in your eyes,” Dr. Carr said.
VSP also shared the importance of vitamins A, C and E. Foods rich in vitamins A (carrots, spinach, dairy products, egg yolks), C (citrus fruits and juices, green peppers, broccoli and potatoes), and E (eggs, whole grains, vegetable oils, sunflower seeds) can help lessen the impact of both cataracts and age-related macular degeneration, a common condition among people aged 50 and up that leads to loss of sight.
The American Optometric Association says that eating foods rich in lutein and zeaxanthin like green leafy vegetables and eggs can help decrease the chance of getting chronic eye diseases.
Aside from proper nutrition, Dr. Veloso also suggested other ways to have a good eyesight. “Maintain a healthy lifestyle by cessation of smoking and avoiding second-hand smoke. Minimize sun exposure, especially in the 9 a.m. to 3 p.m. range when the UV rays are at its peak. Make it a habit to wear protective eye wear when out in the sun, on a windy environment, and when working on activities that might cause traumatic injury to the eye (hammering, contact sport, metal drilling),” he said.
Wearing one’s corrective prescription glasses and providing adequate lighting when working or reading are also a must, according to Dr. Veloso. “When using the computer and other gadgets for a prolonged time, rest and close your eyes in between to prevent drying of the ocular surface. Arrange for a comprehensive eye exam at least once to twice a year.” —