Welcome to Healthy Vision Month!

It’s fitting that Mother’s Day falls within this month since (as usual) Mom was right. Remember all those times she told you to eat your vegetables? Guess what — not only did they help you grow “big and strong” they also made sure that your vision was protected!

Antioxidants are an important component to healthy vision and many of these are found in vegetables. In addition to that, researchers have linked certain vitamins with the reduction of certain eye diseases. So grab your carrot sticks and let’s do a quick review of the vegetables that you need to keep your eyes healthy.

A Little Bit of Lutein (and Zeaxanthin) in Our Lives

You may not be familiar with these names, but they are vitamins found in green leafy vegetables (kale, spinach, etc.) as well as in other foods like eggs. Researchers have found that including these foods in your diet will help to reduce the risk of chronic eye diseases including age-related macular degeneration and cataracts!

Breakout the Orange Juice

Vitamin C (found in both fruits and vegetables) is an excellent antioxidant that lowers your risk of developing cataracts and slow down the progression of AMD and loss of visual acuity. So stock up on oranges, onions, kiwis and broccoli, just to name a few.

Vitamin E for “Eyes”

This is an antioxidant powerhouse. It protects the cells in the eyes from free radicals that breakdown healthy tissue. You can find it in nuts, sweet potatoes, safflower and corn oil, as well as a supplement.

Omega-3 Acids

Regardless of your ideal weight, fats are essential to the human diet. Why? Fatty acids maintain the integrity of the nervous system, provides fuel for our cells and boosts the immune system. These acids are vital for proper visual development and eye function.

The Helper Molecule

Zinc is an essential trace mineral that allows the body to move Vitamin A from the liver to the retina where it produces a protective pigment in the eye, called melanin. It is highly concentrated in the eye but also in the vascular tissue layer under the retina.  You can find zinc in animal proteins, such as beef, pork and lamb. The dark meat of chicken contains more zinc than the light meat. You can also obtain it from nuts, whole grains, legumes and yeast, as well as supplements.

Adding these foods to your diet is the first step  in maintaining healthy vision. The next step is setting up your annual eye exam which can identify potential problems. Being proactive is the best way to protect your vision now and in the future.

Resources:

• https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition?sso=y
• http://www.fruitsandveggiesmorematters.org/vitamin-c-in-fruits-and-vegetables
• http://www.globalhealingcenter.com/natural-health/vitamin-e-health-benefits/
• http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
• https://medlineplus.gov/ency/article/002416.htm