Articles

Tips for Good Eye Health

By Paul Hueseman, Pharm. D..

Ocular nutrition and eye health is an important part of helping maintain our vision and eye health as we age. Healthy vision and the human eye is related to the health of the individual parts of the eye--the cornea, iris, macula, lens, optic nerve, pupil, retina and the vitreous humor.
As we age, many things can go wrong with our vision. Ultraviolet light from the sun can damage the lens and the cornea. Wind, dust, chlorine fumes, automobile fumes, freezing temperatures and physical injury are examples of threats to good vision. Even vibration from driving and hitting potholes has a cumulative negative impact on eye health, as well as long hours spent in front of a computer screen.
Based on information provided by the U.S. National Eye Institute, results of nutrition and eye health food studies have shown that consuming certain foods provides ocular nutrition. In other words, using food to improve eyesight and nutrition to improve eye health has been proven by studies. Eating foods rich in carotenoids such as collard greens, kale, and spinach is associated with reduced risk of developing age-related macular degeneration. Foods rich in carotenoids are leafy green vegetables such as spinach, collard greens and kale. Macular eye nutrition becomes increasingly important as we age.
The following is a summary of the top 5 vitamins, herbs, and phytonutrients to help alleviate the problem of sore, dry eyes, and maintain good vision:

1. Bilberry - Bilberries grow on small bushes and were used by British pilots to improve their night vision and eye health night vision. Bilberry seems to improve eye health by increasing the blood supply to the eyes. The substance in bilberry that nourishes eye tissue is called anthocyanosides. Anthocyanosides are antioxidants that help improve the flow of blood through the capillaries in eyes. They help eyes adjust quickly to changes in light, and improve sharpness of vision. Bilberry has also been shown to be effective in stopping the progression of cataracts when taken with vitamin E. It's also used to treat diabetic retinopathy, and macular degeneration.

2. Vitamin A - Vitamin A is important for good night vision, and may play a role in preventing cataracts.

3. Grapeseed - Grapeseed is good for the peripheral circulation in our eyes. It also strengthens the capillaries.

4. Omega 3 Fatty Acids - Research from Harvard Medical school has found that taking omega 3 oils reduces the chance of getting dry eyes. Try taking 3 to 6 grams of a good quality fish oil supplement daily. Cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the healthy Omega 3 oils. Interestingly, Eskimos have almost no incidence of open-angle glaucoma with their diet rich in Omega 3 cold-water fish. Omega 3 is also associated with numerous other health benefits relating to improving heart health, arthritis symptoms relief and lowering chosterol.

5. Lutein - Lutein is one example of a type of plant nutrient known as carotenoids. Lutein is found in very high concentrations in the macula of the eye. Lutein is used to help prevent macular degeneration, which is a significant problem for people over 40 years of age, oftentimes leading to blindness. Lutein is thought to work as an antioxidant in this capacity. One study on ocular nutrition has shown a reduced likehood of developing cataracts for persons with diets higher in lutein and zeaxanthin. Foods high in these two carotenoids are broccoli, collard greens, corn, green peas, kale, romaine lettuce, spinach, turnip greens and zucchini. Lutein is also found in egg yolks. Persons with diets high in lutein and zeaxanthin were also less likely to need cataract surgery.
   

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