Nutrition and Your Eye Health

Research has shown that nutrition can impact the development of cataracts and age-related macular degeneration (AMD).  Through the administration of many studies, further backing up larger trials, results have shown that:

• Antioxidants such as Vitamins C & E have a positive association between nutrition and cataracts and AMD.

→Recommended Dietary Allowance for Vitamin C = 90 mg for men and 75 mg for women.

So where can we find good sources of Vitamin C?  Most fruits and vegetables contain a good source of Vitamin C such as: oranges, grapefruit, strawberries, papaya, tomato juice and broccoli

→Recommended Dietary Allowance for Vitamin E = 15 mg from natural sources; 30 mg from synthetic sources

Vitamin E is more difficult to find in food sources alone since it is found in very small quantities, however when trying to incorporate a little more, choose: vegetable oils, pecans, almonds, wheat germ or sunflower seeds

• Carotenoid antioxidants lutein and zeaxanthin may protect against cataracts and AMD.  These 2 antioxidants are found together in many food sources; in largest amounts in dark leafy green vegetables (kale, spinach, turnip greens), and in smaller amounts in broccoli, orange peppers, corn, peas or tangerines
• Beta-carotene and zinc have also been shown to protect our eyes against cataracts.  Good food sources of beta-carotene include: raw carrots, mangoes, sweet potatoes, apricots, kale and spinach; good food sources of zinc include: kidney beans, chicken breast, mixed nuts, milk, whole grains and wheat germ