.....Proper nutrition can help protect all organ systems in the body, including our eyes. Spinach, bilberry, carrots and Goji berries are just some of the foods that are promoted for eye health. Some of these are common and others are exotic; which ones work better? Can nutrition really help keep our eyes healthy? The answer is yes, but not as much as you might think.
.....To learn how nutrition can help our eyes, we should learn a little bit about how the eye works. This is the condensed version. Light from the outside world passes through the cornea and lens. These two parts of the eye focus the light image onto the back of the eye called the retina or macula. Special cells within the retina or macula change light images into electrical impulses, which are then transmitted to the brain. These electrical impulses are interpreted into visual images. Please keep in mind that this is a very, very simplified version of how the eye works.
.....The most talked about supplements for eye health are the carotenoids, including beta carotene, lutein and zeaxanthin. Diets higher in carotenoids, especially lutein and
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zeaxanthin, have been associated with a lower risk of developing age related macular degeneration (ARMD). The condition known as ARMD is just what
  it sounds like; the breakdown of the macula in the back of the eye, which happens as we age. There is some evidence that taking extra lutein can slow the progression of ARMD. The exact reason how lutein helps with ARMD is not clear, but there are a few theories. The process of converting light to electrical impulses
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creates a lot of free radicals, which lutein (as a potent antioxidant) helps to remove. Lutein also absorbs blue light very well, which can be damaging to the eyes.
.....Vitamin C is also a good supplement for the eyes. Many studies have shown that people who receive more vitamin C in their diets are less likely to develop cataracts. These results were found by comparing people's diets over the long term. Unfortunately, this does not mean that if you currently have cataracts and take vitamin C that things will improve. Vitamin C helps to prevent cataracts because it is a good antioxidant. It is hard to recommend a specific dose to help prevent cataracts, because the exact amount of vitamin C that cataract-free people received is not known. It is only known that they got more than people who developed cataracts. I usually recommend people take around 500-1000mg of vitamin C a day.
.....There are also a few minerals which are especially helpful for eye health: selenium and zinc. These minerals are thought to be helpful because they also play a major role |
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