Nutrition for better Eye Health

by Dr. William Hunter

Vitamin A

It is generally known that carrots are good for the eyes. Carrots and most other orange colored foods, such as apricots, squash, pumpkin, red peppers and sweet potatoes contain carotene, which the body converts to vitamin A. But the best sources of vitamin A are found in broccoli and spinach. This vitamin is good for night vision and to prevent dry eyes as well as dry skin etc. If you arent consuming many of these foods you should supplement your diet with a multiple vitamin that contains around 5000 units of this vitamin. A multiple vitamin should contain vitamin D and E which is necessary for the body to process vitamin A. Do not over due these oil soluble vitamins because over 20,000 units a day build up in the body and may become toxic. It has been reported that after a few months of using more than 50,000 units a day may cause irritability, itching and loss of appetite and later on a loss of hair, enlarged liver, achy weakened bones, abnormal mental behavior and birth defects. To minimize these problems substitute beta carotene which the body converts to vitamin A as a supplement. The synthetic form of beta carotene however, may increase lung cancer risk for smokers.

Vitamin Bs

Vitamin B2 (riboflavin) above 10 mg is a potential photosensitizer and preserves the integrity of the nervous system, skin and the eyes.

40% of Americans are deficient in Vitamin B12 (Cobalamin) which along with glutathione is useful in maintaining the health of the optic nerve and reina.

Vitamin C

Vitamin C is found in citrus fruit as well as other fresh fruits like berries and melons. Cooking destroys this vitamin. It is not stored in the body, and must be consumed daily for optimum health. This vitamin is hard to over consume because the body just expels what it doesnt need. This vitamin along with vitamin E protects the eyes against cataracts, glaucoma and macular degeneration. Some of the richest sources of vitamin C are red and green peppers, black currants, orange juice, brussels sprouts, papaya, strawberries, broccoli, grapefruit juice, cranberry juice, kiwi fruit, cantaloupe, cauliflower, Kale and Mango.

Vitamin D

Vitamin D is important in the prevention of neovascular AMD. Sun exposure enhances the production of this vitamin.

Vitamin E

Vitamin E helps prevent cataract formation and retinal disease caused by the accumulation of lipofuscin in the eye

Zinc

Zinc is involved in normal vision and mobilizes vitamin A from the liver so it can be transported to the retina to produce melanin which is a protective ocular pigment.

Lutein and Zeaxanthin

Both appear naturally in the macula. Lutein also appears in the lens of the eye. Both are crucial for retinal and crystalline lens health. They offer protection from blue-violet sun rays and sharpen vision by eliminating unfocused light rays, enhancing contrast and reducing glare. Found mostly in dark green leafy vegetables, diet plays a role in lutein deposited in the macular lutea and increases macular pigment optical density and helps prevent both AMD and senile cataract. 6 mg of lutein per day can lead to a 43% reduction in the prevalence of severe neovascular AMD and 10 mg of lutein daily improved visual function in atrophic AMD.

Lycopene

Lycopene which is most prevalent in tomato products helps reduce the risk of developing AMD.

Glutathione

Glutathione regenerates vitamin C and E and found in deficient amounts when cataracts form. Found in onions, garlic, asparagus, lipoic acid, taurine and n-acetyl cysteine. Sulfur precursors are required for synthesis.

Alpha Lipoic Acid

Supports the function of Vitamins C, E, and glutathione and is important in preventing catracts and diabetic retinopathy.

Bioflavonoids

Bioflavonoids such as ginko biloba, bilberry, green tea and grape seed extract helps prevent blockage of the ocular microcirculation and prolongs the action of Vitamin C.

Essential Fatty Acids.

EPA helps promote good eye circulation and DHA makes up the photoreceptor outer segments and is critical for developement of infant vision. Magnesium is required for conversion of EPA and DHA. Cold water fish such as sardines and salmon contain omega 3 fatty acids which reduces the progression of AMD.

Calcium

helps prevent ciliary muscle spasm and blepharospasm.

Magnesium

Magnesium balances calcium by relaxing smooth muscle helpful in blepharospasm and ocular migraine and helps prevent harmful influx of calcium into Brucks membrane and protects the optic nerve from overstimulation. Magnesium along with vitamin B6 is required for enzymatic conversion of Omega 3 fatty acids in the liver into DHA.

Boron

Boron maintains healthy levels of estrogen which in turn raises the good cholesterol which transport lutein and Zeaxanthin to the retina and also helps maintain levels of hyaluronic acid which helps prevent dry eye.

Chromium

is important for the proper function of the eyes ciliary muscles.

Dr. William Hunter is located in Tampa, Florida and has practiced Optometry since 1957. For more information about vision and the eyes try http://www.coloredcontacts.com and http://www.computervisionreadingeyeglasses.com