We rely on our five senses of sight, sound, smell, hearing, and taste. If these senses do not function optimally, we would find ourselves struggling through life. Of these five senses, there is little doubt that we depend on our sense of sight the most. It is, therefore, important that we pay attention to particular foods for eyesight to help maintain our vision. It is normal that as we age our eyesight may become weaker due to age related macular degeneration or eye disorders like cataract. Hence, doctors recommend that following a special diet to improve eyesight. This diet would include food that is good for eyes and vision such as foods rich in vitamins and antioxidants which may prevent muscle weakness and improve the health of your eyes. An ophthalmologist would also be able to give you accurate information on food that is good for eyesight.
Foods that are good for the eyes. Individuals suffering from weak eyesight may consider the intake of foods that are good for eyesight and prolong healthy vision. Water should be one of the main constituents of a diet for eyes and clear vision. Water is an important part of the diet and enhances our bodily functions. A fluid balance is necessary to avoid problems like dry eye (a condition in which the tear glands limit the supply of tears to the eyes which leads to dry, itchy eyes). Also, our diet must include some of the following food considered good for eyes.
Diet foods that are good for eyes. Some of foods that are good for eyes can be listed in food groups. Including all these food groups in your daily diet will help in maintaining good eyesight.
Vegetables: Green leafy vegetables like broccoli, spinach, green beans, Brussels sprouts, celery, kale, leeks, mustard greens and peas are all considered excellent diet for eyes. Add some yellow pulpy vegetables such as avocados, sweet potatoes, squash, corn, and yams for healthy vision. Include carotene-based vegetables like carrots, cabbage and lettuce to your diet. Our body converts these carotenes into Vitamin A, which is an essential mineral for eye health. The lack of Vitamin A can result in eye infections and even night blindness. Eating carrots may actually reduce the risk of cataracts since they supply the individual with plenty of vitamin A.
Fruits: Some of the best foods for eyesight are fruits such as blueberries, persimmons, kiwis, guava, cantaloupe and apricots. Most of these fruits contain vitamin B and B complex. Citrus fruits like lemons, oranges, and limes contain healthy doses of Vitamin C.
Seafood: Oily fishes rich in omega 3 fatty acids such as salmon, tuna, sardines, and mackerel also improve weakened eyesight. Fish oil supplements may help to maintain healthy vision. However, the benefits accrued from eating fresh fish cannot be compared to these supplements.
Meats: Moderate portions of lean meats, poultry and dairy products such as milk, butter, cheese and yogurt are also food good for eyes. They provide the body with essential proteins and amino acids for muscle health. However, remember that these are fatty foods and an excessive consumption may lead to plague deposits, which restricts blood circulation. Healthy eyesight depends on unrestricted blood circulation to the delicate eye muscles.
A Mediterranean-style diet comprising plenty of vegetables, dried fruit, nuts and seeds, and foods cooked in olive oil is an excellent diet for eyes. Certain herbs such as dill, parsley, oregano and turmeric are also food good for the eyes. Foods such as garlic, onions, shallots and capers are also considered foods for good eyesight since they contain sulphur, which helps to promote age and disease fighting antioxidants in the body.
The plant world offers a medley of prevention and treatment for healthy eyes.
By Linda B. White, M.D.
April/May 2011
Q. Are there herbs that can help support healthy eyes?
A. Sight is one of our most cherished senses. We read, appreciate art, observe nature and connect with loved ones by gazing into these “windows of the soul.” We spend good money on cosmetics to enhance the eyes’ natural beauty, and it just makes sense to promote our eyes’ health as well.
Easy steps include wearing sunglasses and hats outdoors, eating well, maintaining a healthy weight, managing stress and avoiding cigarette smoke. Some medicinal plants also might be worth incorporating into the routine.
Eyebright (Euphrasia officinalis) has long been a folk remedy for the eyes. Most natural food stores contain teas, tinctures and homeopathic eyedrops made from this herb. A South African study found that eyebright eyedrops hastened recovery from conjunctivitis (redness and discharge caused by irritation of the outside lining of the eye). Extracts lower blood sugar in diabetic rats. Whether the same effect holds for humans isn’t yet known. (Diabetes raises the risk for several eye diseases—see our sidebar “For Eye Health, Control Blood Sugar.”)
Ginkgo (Ginkgo biloba) improves blood flow to the retina (the light-sensitive tissue at the back of the eye). Preliminary research suggests extracts improve vision in people with glaucoma. It is also antioxidant and protects nerve cells, including those in the eye.
Coleus (Coleus forskohlii) contains forskolin. Forskolin eyedrops have been shown to reduce the production of fluid within the eye, thereby reducing pressure. Therefore, it may have relevance in the treatment of glaucoma.
Cannabis (Cannabis sativa) contains cannabinoids, which, among many actions, reduce pressure within the eye in people with glaucoma. The first studies were done in people who smoked marijuana and showed that the pressure reduction lasted three to four hours. Subsequent studies have tried different methods to deliver cannabinoids (intravenously, oral or inhaled). The downsides are side effects (dry, pink eyes; reduced blood pressure; alterations in mental state and behavior) and legality (unless you live in a state that has legalized medical cannabis). However, the identification of receptors for cannabinoids in the eye has raised interest in the development of eyedrops.
Green tea (Camellia sinensis) contains antioxidants, which mop up free radicals—substances that create the so-called oxidative damage underlying many chronic diseases, including glaucoma, macular degeneration and cataracts. Furthermore, lab studies show that treating retinal cells with green tea’s polyphenols protects them from damage from ultraviolet light.
Bilberry (Vaccinium myrtillus) contains potent antioxidant flavonoids called anthocyanins. Its American botanical cousins blueberry and cranberry also contain such chemicals. During World War II, Royal Air Force pilots reported that eating bilberry jam improved their night vision. While initial studies supported such claims, more recent trials have not shown that bilberry benefits include a significant improvement in night vision. Most studies have used healthy volunteers with normal or above-average eyesight. Whether or not bilberry extracts might benefit elders with deteriorating night vision remains to be seen. One recent study did find that anthocyanins from another berry—black currant (Ribes nigrum)—hastened adaptation to the dark and also reduced eye fatigue.
Preliminary studies in humans from the 1980s suggested promise for managing cataracts, glaucoma and diabetic retinopathy. Studies in laboratory rats show extracts may defend against cataracts and glaucoma. In other studies, extracts protect nerve cells in the retina, strengthen blood vessels, improve circulation, and block the formation of new blood vessels, a process involved in diseases of the retina such as diabetic retinopathy and macular degeneration. Leaf and berry extracts also have an antidiabetic effect—a relevant action, given the high risk of eye diseases among diabetics.
Many herbs, fruits and vegetables have antioxidant power. Garlic (Allium sativum) is one. Preliminary lab research suggests it may help prevent cataracts. Turmeric (Curcuma longa) contains the potent antioxidant curcumin, which has been shown to protect against cataract formation in rats, both alone and in combination with vitamin E.
It’s important to note that most of the eye conditions discussed here come on so slowly that people may not develop noticeable symptoms until the disease has become severe. The best strategy is regular eye examinations. Early detection and prompt treatment can prevent significant visual loss.
Antioxidants quench free radicals, which cause oxidative damage throughout the body, including the eyes. Low levels of antioxidants correlate with an increased risk of cataracts, macular degeneration and possibly glaucoma; higher dietary intakes seem to protect against such age-associated eye diseases.
A large trial called the Age-Related Eye Disease Study found that supplementation with vitamins C (500 mg) and E (400 IU), beta-carotene (15 mg) and zinc (80 mg) for an average of six years significantly reduced the risk of progression to advanced macular degeneration.
Lutein and zeaxanthin are carotenoids that form the pigment for the macula, an area at the back of the eye key to visual acuity. Antioxidant and anti-inflammatory, they help filter out blue light and ultraviolet light. Higher dietary intakes of lutein and zeaxanthin correlate with a reduced risk of cataracts and macular degeneration, and may also slow progression of the latter. Food sources include dark green leafy vegetables, guava, peas, broccoli, squash, carrots, yellow potatoes, corn, oranges and egg yolks. Nettles, dandelion, calendula, chrysanthemum and lamb’s quarters are herb sources.
Omega-3 fatty acids are anti-inflammatory, help maintain the fluidity of cell membranes and protect the retina from oxidative damage. Higher intakes of fish and fish oil (EPA and DHA) reduce the risk of macular degeneration and may even slow its course. Omega-3s may help reduce dry eye syndrome.
Elevated levels of glucose (sugar) damage proteins, generate free radicals and accelerate aging. Diabetes is the leading cause of blindness in the United States. People with this disease carry an increased risk of cataracts, macular degeneration, glaucoma and diabetic retinopathy. Even in people without diabetes, high-glycemic diets (those rich in simple carbohydrates, which rapidly increase blood glucose) have been linked to a heightened risk of macular degeneration and cataracts.”