Eye Health

Natural support for eye health

Throughout our life our eyes are put under continual pressure with little opportunity for repair. Access to the correct nutrients to make recovery from wear and tear as rapid and effective as possible is essential and this supply relies heavily on the correct diet. Especially important are a group of nutrients called antioxidants. Antioxidants help to maintain healthy cells and tissues in the eye and other organs. These antioxidants function to neutralise damage by compounds called free-radicals. Free-radicals can be the result of exposure to pollutants such as cigarette smoke or environmental pollution but are also a natural by-product of metabolism. If they are not neutralized by an antioxidant, they can, over time, damage vital lipids, proteins and tissue of the eye’s lens. In its mildest form such damage may just result in the simple need for reading glasses, however in more severe cases it may result in a number of conditions such as macular degeneration or cataracts.

Common Conditions

Cataracts are a cloudiness of the lens in the eye. They occur as a result of ageing changes but are more common in diabetics or after trauma, as well as in those on medication such as steroids.

Macular degeneration is the most common cause of sight loss in the western world. This is an ageing change in the centre of the eye and causes a slow loss of the central vision.

Glaucoma causes an increase in the pressure in the eye. Left untreated the retina and nerves are damaged and sight gets worse.

Vascular disease. As with the rest of the body, damage to the fine blood vessels in the eye can cause sight loss. Certain conditions, such as diabetes or high blood pressure, make this damage more likely.

Eye strain means a sensation of tired eyes, which may be accompanied by increasing difficulty focusing or seeing, dryness, headache and general discomfort.

Many of us are aware that eating a healthy diet can support our general health but how can it directly support our eyes?

Inside the eye’s lens are high levels of the antioxidant vitamins C and E, in particular the caretonoids lutein and zeaxanthin. Studies on visual health have shown that a diet rich in these carotenoids are associated with a reduced risk of developing conditions such as macular degeneration ^1,2,3 and cataract development^4,5,6. Lutein-rich foods include the leafy green vegetables kale and spinach, and spring greens and zeaxanthin-rich foods being yellow and orange fruits and vegetables such as carrots, sweet potatoes, apricots and peaches. So granny was right when she told us that carrots could help us see in the dark…

Bilberries, blueberries, cranberries, cherries and blackcurrants are all high in antioxidants and are great for maintaining the health of your eyes. For decades bilberries have been associated with eye health and good vision. The most effective use for bilberry extract appears to be strengthening and protecting the veins in the eyes in particular, thereby improving night vision and short-sightedness. The flavonoid abundant within bilberries, known as anthocyanoside, has shown to improve blood flow and the delivery of oxygen to the eyes. Anthocyanoside is also thought to regenerate Rhodopsin, the purple pigment in the retina that is required for good night vision. Indeed it has been reported that RAF pilots during the Second World War noticed a marked improvement in their night vision after eating Bilberry jam!

More recently studies have supported the importance of fatty acids in eye health, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in the Omega 3 group of essential fatty acids. According to the American Journal of Clinical Nutrition⁷. eating oily fish just once a week could be enough to halve your chances of developing age-related macular degeneration (AMD). Others who eat more than one portion of oily fish a week are up to 70 percent less likely to develop AMD. This supports an earlier study published in the journal Nature Medicine⁸. last year which suggested that omega-3 fatty acids could protect your eyes against the deterioration of the retina (or retinopathy), another leading cause of blindness.

Remember too that there are also some foods which must be limited. Processed foods, fried foods, foods with trans-fatty acids such as those found in margarine, sugar, aspartame and excessive amounts of alcohol all accelerate eye damage so watch your consumption of these carefully. Instead it would seem that an abundance of warming fish pie, a side order of green leafy vegetables, and a steaming bowl of mixed berry crumble is the ticket to a bright future for your eyes this winter.

Lifestyle Tips

Eat a plentiful variety of fruit and vegetables to boost your antioxidant stores.
Wear sunglasses in bright sunlight.
Take a regular lutein and/or bilberry supplement.
Keep alcohol to a minimum. This too can accelerate damage by reducing blood flow to the eyes.
Take a break from your computer every 30 minutes to give your eyes a rest.
Read, knit or watch television in good light so as not to strain the eyes.

References

Pratt S. J Am Optom Assoc 1999;70:39-47.
Seddon JM et al. JAMA 1994;272:1413-20.
Cho E et al. Arch Ophthalmol 2004;122:883-92.
Hankinson SE et al. BMJ 1992;305:335-9.
Brown L et al. Am J Clin Nutr 1999;70:517-24.
Chasan-Taber L et al. Am J Clin Nutr 1999;70:509-16.
Augood C et al, Am J Clin Nutr 2008, Vol. 88, No. 2, 398-406.
Connor KM et al, Nature Med 2007 Jul;13(7):868-73.

Author: Henrietta Norton

Henrietta Norton is a qualified nutritional therapist and member of the British Association of Nutritional Therapists.