How to maintain good eye health with food

1. C, E, and Zinc

A decade ago, the Age-Related Eye Disease Study reported that people given vitamin E, vitamin C, beta carotene, and zinc in supplements were less likely to develop advanced age-related macular degeneration, or AMD. The combination was most effective at slowing the progression from intermediate to advanced AMD, which is one of the leading causes of age-related blindness. Because of those findings, many people diagnosed with early signs of AMD today are routinely prescribed a pill that combines these nutrients.

 

2. Lutein and Zeaxanthin

Two other nutrients -- lutein and zeaxanthin -- are also linked to lower risk of macular degeneration and cataracts. A 2008 Tufts University study of 1,802 women 50 to 79 years old found that those who consumed the most lutein and zeaxanthin in their diets were 23% less likely to develop cataracts than those who consumed the least. Rich sources of these two compounds include kale, spinach, turnip greens, romaine lettuce, broccoli, and Brussels sprouts.

 

3. Omega-3 Fatty Acid

The newest nutrient linked to better vision with age is omega-3 fatty acid, which is found predominantly in fish oil. In a study of 2,520 people, researchers at Johns Hopkins University reported in 2010 that people who consumed fish high in omega-3s fatty acids often were significantly less likely to have advanced age-related macular degeneration.  Omega-3s may also protect against cataracts, according to 2010 findings by researchers at the Clinical University of Navarra in Spain.

 

Researchers don't understand exactly why omega-3s may protect against eye diseases. One guess is that these healthy oils may reduce inflammation and thereby protect against cell damage.

 

4. Pills vs. Food

Although  supplements are routinely prescribed to people with early signs of macular degeneration, there's little agreement on whether supplements will help otherwise healthy people preserve their vision. "Most of the evidence to date is very mixed," Allen Taylor, a leading researcher at the Laboratory for Nutrition and Vision Research at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, tells WebMD. In one recent study, for example, a multivitamin seemed to protect against some forms of cataracts but actually raise the risk of other forms.

 

"By far the best way to protect your vision from age-related diseases is by eating a healthy diet," says Kathleen Zelman, RD, director of nutrition for WebMD.

 

Recent findings help make the case for healthy food choices. A 2010 study by French scientists, for instance, found eating more vegetables -- including cabbage, broccoli, pepper, corn, or spinach -- improved the condition of the retina in people with age-related macular degeneration.

 

5. Herbal Medicine

Herbal medicine has been existing for centuries on every continent. I found out that there are a few types of berries that are very powerful in restoring microcirculation of blood in the eyes and the whole body, hence, they could be used to prevent and treat many eye problems.

 

The first of them is called Chinese Schizandra Berry (Magnolia Vine) that grows in East Asia and Mongolia. It is mentioned in early medical texts of China as one of the "superior herbs". Schizandra is capable of promoting mental function and benefiting some aspects of learning and memory, may also boost mood and is ideal for lack of energy and for nervous exhaustion from stress. It is called "adaptogenic herb" - whether you are too anxious and stressed or too tired and fatigued this herb will return you from any extreme to the balanced state. Schizandra has traditionally been taken to beautify the skin, strengthen blood vessels, and promote mental function. In Russia Schizandra is considered eye food and is a registered medicine for vision difficulties. You can either just chew a pinch of dried berries (just don't eat the seeds, they don't taste good) or add 12-15 berries to your tea whenever you drink it.

 
Another berry that is used in herbal medicine to fight eye problems is called Bilberry (Vaccinum myrtillus). Bilberry is famous for the night vision improvement. Dried leaves of bilberry make exceptionally tasteful tea that is also good for the eye blood vessels. Rich in antioxidants and vitamins bilberry is the ultimate "eye food". As a purple fruit, bilberry contains high levels of anthocyanidin - water-soluble pigment which has been linked in several studies to lowered risk for many diseases, such as heart and cardiovascular system, eyesight, diabetes, atherosclerosis and cancer. The suggested daily dosage of bilberry is either ¼ of glass of freshly squeezed bilberry juice or 1 teaspoon of grinded berries mixed up with ½ glass of water. To learn more about bilberry go to Biberry - benefits and medical uses.

 
People that suffer from myopia should take hawthorn with a raw honey and eat it like jam. Use either fresh or dried leaves of hawthorn to make tea.

 
6. Eye Vitamins
We are what we eat – there is nothing new about it. Scientific research and experience of generations showed that eyes need vitamins A, B, C and E to be included in our everyday diet.

 

Don't be afraid to experiment in the kitchen, just try to mix up some vegetables and fruits together and you will definitely come up with some new art of vitamin rich salads!

Here is the list of raw food recipes (including my own).

 

Carrot juice is extremely helpful, especially if you add 1 table spoon of freshly squeezed parsley juice. Never overdose intake of parsley juice. One table spoon is a maximum. But you may safely add large quantities of parsley into salads thoughtout the day.

 

A very good refreshment for the eyes (and for the whole body) is beet juice. You may even mix up all three of them – half a glass of carrot and beet juice and 1 table spoon of parsley juice.