Saving Your Eyesight

Do you squint while reading books, newspapers and small print on the computer? Do objects sometimes appear blurry to you? It may be time for your yearly eye examination. But here’s a tip that may help prevent future vision loss: the key to good eyesight may be good nutrition.

Research shows that foods rich in antioxidants may help you improve or slow progression of eye-related problems such as glaucoma (one of the leading causes of blindness in the United States). The condition is caused when pressure inside the eye increases and blind spots develop in your peripheral vision.

Antioxidants are compounds found in most fruits and vegetables and are thought to be linked to fighting disease and protecting our bodies from free radicals. Researchers now believe some antioxidants may help slow vision loss. Scientists have experimented with test mice and have seen a reduction in vision loss with the use of some antioxidants.

The antioxidants tested in the mice were vitamins E (alpha-tocopherol) and C and alpha-lipoic acid. Experts say antioxidants obtained through your diet (eating balanced meals that contain elements of all the food groups) may be more effective than any gained from taking vitamin supplements.

The best source of vitamin E is wheat germ oil, which contains 20.3 milligrams (mg) of the vitamin in 1 tablespoon. Almonds are the next best source, providing about 7.4 mg of vitamin E per 1-ounce serving.

Vitamin C can be found not only in oranges (citrus) and tomatoes but also bell peppers, kiwi, strawberries, cantaloupe and cabbage.

Alpha-lipoic acid can be found in spinach, broccoli and organ meats (such as liver).

More study is needed on the link between antioxidants and vision. Scientists want to see if the lab tests using mice can achieve the same results in humans. Some are concerned that the amount of vitamin E used in the study may be too high for human consumption. The ratio of vitamin E was based on the body weights of the mice. The same ratio in humans would exceed the recommended safe limits for vitamin E consumption.

Other research shows that lutein and astaxanthin may also help improve or slow the progression of eye-related problems. Lutein is found in egg yolks and green fruits and vegetables while astaxanthin can be found in crustaceans such as crabs, lobster and shrimp.

All of the research reinforces the need to eat a well-balanced diet for proper nutrition. To be sure you are including all the necessary food groups in your diet, consult with your physician and/or a Registered Dietitian (RD).

For more information on eye health, see the Visual Impairments message board.