Eye Nutrition & Wellness

Our Approach to Wellness

At B-Town Eyecare, we strongly support the idea of being proactive, rather than reactive, when it comes to eye disease. That is why we encourage patients to take an active approach to their eye health.

The first step in the prevention of eye disease is awareness. Many common eye diseases

are strongly linked to diet, environment, and lifestyle. To maintain good vision and

ocular comfort, one must steer clear of eye disease. While many eye diseases are

unavoidable, some can be prevented, slowed or suppressed by specific foods,

nutrients, and lifestyle choices.

While factors such as age and genetics, which we can’t modify, can influence our

eye health, lifestyle choices and general health can also influence it.

The following have the greatest negative impact on the prevention of eye disease:

UV EXPOSURE & BLUE LIGHT

LOW PHYSICAL ACTIVITY

POOR NUTRITION

WAIST CIRCUMFERENCE

SMOKING

HIGH BODY MASS INDEX

CARDIOVASCULAR HEALTH

LOW MACULAR PIGMENT

Consumption of the right foods can protect your vision and keep you healthy. Research says that foods rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids are linked to lower risk for age-related macular degeneration (AMD), cataract and perhaps even dry eye later in life.

WHAT DOES A NUTRIENT-RICH DIET FOR EYE HEALTH LOOK LIKE?

Vitamin A

Vitamin A can be found in green leafy vegetables, orange vegetables, eggs, and cantaloupe. This vitamin plays an important role in corneal lubrication and ocular moisture, and it has been studied in relation to Dry Eye Disease. Foods rich in Vitamin A include eggs, carrots and spinach.

Vitamin C

Vitamin C is an antioxidant that aids the formation of collagen in the cornea, helps to maintain the integrity of blood vessels in the retina,7 and may play a role in cataract prevention. Good sources of vitamin C include citrus fruits, broccoli, brussels sprouts, bell peppers, and berries. The recommended daily intake (RDI) of vitamin C is 75 to 90 mg.

Vitamin E

The primary function of vitamin E in the eye is to keep cells healthy. This antioxidant may fight off infection, decrease the risk of Age-related Macular Degeneration, and guard against night vision problems. Specifically, vitamin E enhances lutein’s ability to protect retinal pigment epithelial cells in the retina. Good sources of vitamin E include nuts, seeds, and dark leafy vegetables.

Zinc

The retina contains a higher concentration of zinc than any other body organ. This mineral can be found in beef, poultry, pork, beans, cereals, and nuts. Zinc is thought to maintain retinal health by protecting against the damaging effects of light. Oysters are the best source of zinc. The RDI of zinc is 11 mg for men and 8 mg women.

Lutein and zeaxanthin

Both nutrients are found naturally in the retina—the light sensitive tissue lining the back of the eye. Therefore, boosting your diet with lutein and zeaxanthin is a win for your eye health. You can find lutein and zeaxanthin in leafy green vegetables like kale, spinach, and swiss chard. Broccoli, asparagus, and colorful fruits like raspberries, papaya, peaches, and mangoes are also chock-full of eye-healthy carotenoids.

Essential Fatty Acids

Essential fatty acid including the omega-3s docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA)—help to prevent AMD, owing to their neuroprotective effects. Sources of these nutrients include cold-water fish such as salmon, trout, tuna, and sardines. Essential fatty acids may reduce inflammation in the eye, and some studies have suggested an association between this form of nutritional supplementation and improvement of dry eye symptoms.

WHAT ARE ANTIOXIDANTS?

Put simply, antioxidants are foods that keep us healthy by delaying or slowing down oxidation, which causes aging or cell death. Oxidation can lead to cataracts by causing changes to fats and proteins in the eye’s lens, making the lens cloudy.

WHAT FOODS ARE ANTIOXIDANTS?

Foods rich in vitamins A, C and E, carotenoids, lutein and zeaxanthin, and selenium (pasta, bread and grains) all help protect our cells from damage.

While you can get supplements in pill form at the drug store, antioxidants are most beneficial when consumed organically from fruits and vegetables and other whole foods. So, load up on fresh veggies and delicious fruits—not on high-dose supplements—knowing you are doing your eyes and your health a favor.

Cataract Prevention & Produce

Did you know that regularly enjoying a piece of fruit and a side of vegetables can help prevent vision loss from cataracts? Studies show that a diet rich in foods with antioxidants may reduce your risk of developing cataracts.

The Mediterranean Diet

The Mediterranean diet is named after the eating habits of those living near the Mediterranean Sea. Studies show the plant- and seafood-based diet may reduce your risk of heart disease and age-related macular degeneration (AMD).

The Mediterranean diet includes:

Green leafy vegetables and colorful fruits
Tree nuts like almonds, cashews, and walnuts
Seafood as your primary meat source
Healthy fats, such as olive oil
Whole grain bread, cereal, and pasta
Herbs and spices added to your food to lower your salt intake
moderate amount of dairy (yogurt and cheese) and eggs

Low-glycemic Index Diet

People who have or at risk for diabetes or age-related macular degeneration (AMD) can benefit by following a low-glycemic index (low-GI) diet.

With diabetes, blood sugar levels can get too high, which causes serious health problems and can lead to vision loss. Some foods cause rapid spikes in blood sugar (high-GI) and others raise blood sugar more moderately (low-GI). You can avoid quick blood sugar spikes with low-GI food swaps.

The low-glycemic index diet includes:

Oatmeal or muesli over sweetened breakfast cereal
Brown rice over white rice
Whole-grain bread over white bread
Durum wheat pasta or sweet potato over a baked potato
Nuts over potato chips

Other considerations

Healthy Fats for Dry Eye Disease

Dry eye is when the eyes do not produce enough tears to keep them lubricated and comfortable. Artificial tears and medication are very helpful but adding omega-3 and omega-6 fatty acids to your diet may also provide relief.

Omega-3 fatty acids are found in oily fish (like salmon, trout and sardines). Nuts and oils like walnuts and sunflower oil are great natural sources of omega-6 fatty acids. Both are available as oral supplements (pills or tablets). Ask your doctor if omega-3 and omega-6 supplements are right for you.

Fish can Lower AMD-risk

Studies found that women who ate fish high in omega-3 fatty acids at least twice a week were less likely to get age-related macular degeneration (AMD).

Fish is also good for your heart. The American Heart Association recommends that healthy adults eat fish at least twice a week. Some fish contain high mercury levels and should be eaten sparingly or avoided completely during pregnancy. Talk to your doctor about what fish and how much is healthy to eat if you are pregnant or become pregnant.

AREDS 2 formula for AMD

People with certain forms of AMD may be able to slow the progression of the disease to advanced form by taking the AREDS2 supplements. This formula—developed from the Age-Related Eye Diseases Study (AREDS)—includes:

Vitamin C (500 mg)
Vitamin E (400 IU)
Lutein (10 mg)
Zeaxanthin (2 mg)
Zinc oxide (80 mg) and
Copper oxide (2 mg)

The AREDS 2 study also looked at whether adding omega-3 fatty acids found in fish oil, specifically DHA and EPA, to the above ingredients further lowers the risk of AMD progression and found no additional benefit. Moreover, the AREDS studies found no prevention or slowing down of cataract progression by these supplements.

Before stocking up on these supplements, be sure to talk with your primary care doctor to learn if they are recommended for you. Some people should not take large doses of antioxidants or zinc for medical reasons.

As you think about ways to improve your eye health, remember that vitamins and nutritional supplements are not a cure for eye disease, nor will they give you back vision that you may have already lost. But good nutrition at all ages is vital for your entire body and plays an important role in maintaining healthy eyes.