Can you offer nutrition tips for eye health?

Good nutrition is essential to help maintain your eyes’ natural defenses against the tolls of modern life. With all your eyes endure everyday — glaring computer screens, fluorescent lights, sunlight, pollution, cigarette smoke—nourishing your eyes with a healthy diet and supplement program should be a priority. Research indicates that nutrients such as beta-carotene, vitamin C, vitamin E, zinc, lutein and zeaxanthin may play a role in eye health.† Read on to learn more about these nutrients, their food sources and how they protect eye health.

Help preserve your eyesight with good nutrition

  • Beta-carotene. Your body can snap this nutrient in half to produce vision-protecting vitamin A,1 so include at least one fruit or veggie that’s rich in beta-carotene in your diet every day. It’s easy if you think orange — carrots, sweet potatoes, cantaloupe or squash are great sources of beta-carotene and are packed with a variety of other healthful nutrients.†
  • Lutein and zeaxanthin. Nutrition experts point to these naturally occurring plant compounds as two of the most important weapons in our arsenal for protecting eye health.2-5 Green leafy veggies such as spinach, kale, and turnip greens are a rich source of lutein and zeaxanthin. While these vegetables may not be everyone’s favorite, they pack a power punch when it comes to preserving eyesight. If you must pass on the greens, get your lutein and zeaxanthin from corn, egg yolks, broccoli, and kiwi.†
  • Zinc. Because this trace mineral makes a beeline to the retina and choroid areas of your eye, researchers speculate on a connection between zinc status and optimal eye health.6,7 Eat for zinc by choosing mushrooms, pork, beef, peas, shrimp and pumpkin seeds.†
  • Antioxidants. Several research studies have report eye health benefits with combined antioxidant supplements such as vitamin C, vitamin E and beta-carotene.8-10 Important food sources of vitamin C include bell peppers, broccoli, strawberries and many other fruits and vegetables. Rich food sources of vitamin E include nuts, leafy greens, vegetable oil and fortified cereals.†

How does nutrition play a role in eye health?

  • Lutein and zeaxanthin are the two carotenoids known to concentrate specifically in eye tissues.11,12 Results from several human studies indicate that higher levels of these carotenoids in the retina lead to higher macular pigment density, which is associated with good eye health.13-15 In addition to improving macular pigment density, researchers believe lutein and zeaxanthin help protect eyes from oxidative damage that may occur from overexposure to ultraviolet light.16†
  • Research suggests that vitamins C and E may also help support eye health by protecting against exposure to the sun’s ultraviolet rays.17-20 In 2001, a six-year study, sponsored by the National Eye Institute, found that people receiving an antioxidant supplement plus zinc had improved eye health.21 The supplement included the antioxidant trio vitamin C, vitamin E and beta carotene along with zinc.†
  • Two additional clinical trials sponsored by the National Eye Institute are evaluating the effects of a combined antioxidant supplement, lutein, zeaxanthin or omega-3 fats from fish oil for their potential to benefit eye health.22†

There’s no doubt about it, preserving your eyesight starts with a balanced diet. But you can easily add extra nutritional support for your eyes with a few smart supplement choices. First choose a comprehensive multivitamin such as Natrol® My Favorite Multiple® to help meet your body’s need for antioxidants. Then, add a supplement that specifically targets eye health such as Natrol® Eye Support Formula with lutein and herbal support. A healthy diet and sensible supplementation delivers the nutrition you need to preserve your healthy vision.†

References
  1. Seddon JM, Ajani UA, Sperduto RD, et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration. Eye Disease Case-Control Study Group. JAMA. 1994; 272: 1413-1420.
  2. Richer S, Stiles W, Statkute L, et al. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study (Lutein Antioxidant Supplementation Trial). Optometry. 2004;75:216-230.
  3. Landrum JT, Bone RA. Lutein, zeaxanthin, and the macular pigment. Arch Biochem Biophys. 2001;385:28-40.
  4. Thomson LR, Toyoda Y, Delori FC, et al. Long Term Dietary Supplementation with Zeaxanthin Reduces Photoreceptor Death in Light-damaged Japanese Quail. Exp Eye Res. 2002;75:529-542.
  5. Landrum J. A one year study of the macular pigment: the effect of 140 days of a lutein supplement. Exp Eye Res. 1997;65:57-62.
  6. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001;10:1417-1436.
  7. Newsome DA, Swartz M, Leone NC, et al. Oral zinc in macular degeneration. Arch Ophthalmol. 1988;106:192-198.
  8. Chylack LT Jr, Brown NP, Bron A, et al. The Roche European American Cataract Trial (REACT): a randomized clinical trial to investigate the efficacy of an oral antioxidant micronutrient mixture to slow progression of age-related cataract. Ophthalmic Epidemiol. 2002;9:49-80.
  9. Jacques PF, Chylack LT Jr, Hankinson SE, et al. Long-term nutrient intake and early age-related nuclear lens opacities. Arch Ophthalmol. 2001;119:1009-19.
  10. VandenLangenberg GM, Mares-Perlman JA, Klein R, et al. Associations between antioxidant and zinc intake and the 5-year incidence of early age-related maculopathy in the Beaver Dam Eye Study. Am J Epidemiol. 1998;148:204-214.
  11. Snodderly, DM. Evidence for protection against age-related macular degeneration by carotenoids and antioxidant vitamins. Am J Clin Nutr. 1995;62:1448S-1461S.
  12. Berendschot TT, Goldbohm RA, Klopping WA, et al. Influence of lutein supplementation on macular pigment, assessed with two objective techniques. Invest Ophthalmol Vis Sci 2000;41:3322-3326.
  13. Olmedilla B, Granado F, Blanco I, Vaquero M. Lutein, but not alpha-tocopherol, supplementation improves visual function in patients with age-related cataracts: a 2-y double-blind, placebo-controlled pilot study. Nutrition. 2003;19:21-24.
  14. Broekmans WM, Berendschot TT, Klopping-Ketelaars IA, et al. Macular pigment density in relation to serum and adipose tissue concentrations of lutein and serum concentrations of zeaxanthin. Am J Clin Nutr. 2002;76:595-603.
  15. Delcourt C, Carriere I, Delage M, et al. Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study. Invest Ophthalmol Vis Sci. 2006;47:2329-2335.
  16. Sujak, A Gabrielska J, Grudzinski W, et al. Lutein and zeaxanthin as protectors of lipid membranes against oxidative damage: the structural aspects. Arch Biochem Biophys. 1999;371:301-307.
  17. Jacques PF, Chylack LT Jr, Hankinson SE, et al. Long-term nutrient intake and early age-related nuclear lens opacities. Arch Ophthalmol 2001;119:1009-1019.
  18. Reddy GB, Bhat KS. Protection against UVB inactivation (in vitro) of rat lens enzymes by natural antioxidants. Mol Cell Biochem. 1999;194:41-45.
  19. Seth RK, Kharb S. Protective function of alpha-tocopherol against the process of cataractogenesis in humans. Ann Nutr Metab. 1999;43:286-289.
  20. Organisciak DT, Want HM, Li Z, et al. The protective effect of ascorbate in retinal light damage of rats. Invest Ophthalmol Vis Sci. 1985;26:1580-1588.
  21. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001;119:1417-1436.
  22. Clinicaltrials.gov. National Eye Institute sponsored clinical research. Available at: http://www.clinicaltrials.gov/ct/search;jsessionid=F84D2E918AC41F1EB3233E6DD5F95A3F?term=lutein .

 

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.