Healthy Foods for Your Eyes

“Tell me what you eat, and I will tell you what you are.”
— Brillat-Savarin

Certain nutrients are vital to eye growth and development. They are obtained in one of two ways: as vitamin A, in sources such as liver, fish oils, egg yolks, and dairy products, and as a precursor to vitamin A, called carotenoids (such as beta-carotene or alpha-carotene), which are found in and lend the pigment to colorful fruits and vegetables like carrots, squash, broccoli, sweet potatoes, apricots, and leafy greens. The body converts the carotenoids to retinol (a type of vitamin A) in the small intestine. Other carotenoids are lutein and zeaxanthin, pigments that give certain plants their characteristic color. High concentrations of lutein and zeaxanthin are found in dark green vegetables, especially spinach, kale, turnip greens, collard greens, romaine lettuce, squash, broccoli, peas, and brussels sprouts; orange and yellow fruits and vegetables including oranges, papayas, tangerines, peaches, corn, tomatoes, pumpkins, and carrots; and even egg yolks. Parsley also has some of these nutrients.

Lutein and zeaxanthin are antioxidants that are found naturally in the macula (the center of the retina) and need to be replenished regularly. There is some evidence that consuming a diet rich in carotenoids may reduce the risk of developing age-related macular degeneration (AMD).

Another class of nutrients is polyphenols, a large class of chemical compounds synthesized by fruits, vegetables, and beverages such as juices and teas that have antioxidant, anti-inflammatory, and anticarcinogenic properties. The major sources of polyphenols in the average diet are flavonoids, which may help blood flow to the retina while fighting free-radical damage from ultraviolet sunrays. Flavonoids are plentiful in broccoli, blueberries, limes, oranges, lemons, onions, apples, pomegranates, and tomatoes. Another polyphenol is catechin—green tea in particular is made from unfermented tea leaves and reportedly contains the highest concentration of catechins in any food. While tea leaves are a good source of catechins, they can also be found in cocoa, acai oil, peaches, and vinegar.

Other foods to look for:

• Foods containing selenium, a trace mineral absorbed into proteins, help protect cells from damage caused by free radicals. Selenium is found in brown rice, wheat, eggs, tuna, shrimp, sunflower seeds, Brazil nuts, and chicken.
• Foods strong in vitamin D3, such as fortified milk, salmon, mackerel, sardines, egg yolks, and beef liver, help the body absorb calcium and, along with calcium, help protect against osteoporosis.
• Foods rich in vitamin C, a powerful antioxidant, can protect against free radicals, which are thought to contribute to AMD. Examples include red and green bell peppers, fruits, cauliflower, and green cabbage.
• Foods rich in vitamin E (which is a powerful antioxidant, and important for a healthy immune system, skin, and eyes) include broccoli, peanuts, almonds, avocados, mangoes, and sunflower seeds.
• Omega-3 fatty acids, which support the healthy development of the brain, nerves, and eyes, and are plentiful in fish (salmon, sardines, herring, mackerel, and other fatty fish, and in smaller amounts in halibut, cod, shrimp, and scallops). Other forms can be found in flaxseeds, walnuts, squash, tofu, and soybeans.
• Zinc contributes to a strong immune system, helps your skin stay healthy, and heals wounds. Recent studies suggest zinc can also slow progression of macular degeneration. Sources include meat, seafood (especially oysters and crab), nuts, and whole grains.
• Anthocyanin is a fancy name for certain purple, blue, or red antioxidants that may help bolster collagen structure in the retina. You’ll find them in grapes, blueberries, pomegranates, cranberries, and other dark foods.
• Lycopene, part of the carotenoid family, occurs naturally in fruits and vegetables such as tomatoes. (It is the pigment that makes tomatoes red. The redder the tomato, the more lycopene is present.) Other good sources include pink grapefruit, watermelon, and papaya.

If you are sodium sensitive, consider using salt alternatives.

Vitamin A supplements are recommended for patients with retinitis pigmentosa, but patients with Stargardt disease should not take vitamin A supplements.

Visit macular.org for updates and further nutritional information.

“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”
— Adelle Davis