A number of chronic diseases are more common in aging eyes, including cataracts, glaucoma, and age-related macular degeneration (ARMD). Two of them cataracts and ARMD will cause over 33 million Americans to lose their vision. While traditional medicine has little to offer in terms of preventing vision loss as you age, you can lower your odds of developing vision-robbing diseases by giving your body the nutrients it needs. Specific nutrients that can increase your odds of keeping sharp eyesight for a lifetime include the following:
Green tea. Catachins, powerful antioxidants found in green tea, may protect eyes from glaucoma. Chinese researchers found that the effects of a single cup of green tea last for up to 20 hours. "Our results indicate that green tea consumption could benefit the eye against oxidative stress," concluded researcher Chi Pui Pang.
Omega-3 fatty acids. Researchers at Wilmer Eye Institute at the Johns Hopkins School of Medicine found that people aged 65 to 84 who ate oily fish especially oysters, mussels, or crab at least twice a week had a significantly lower risk of developing ARMD. Researchers at the National Eye Institute at the National Institutes of Health found that people with ARMD who ate the largest amounts of the two main types of omega-3s in their diets docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) were 30 percent less likely to progress to more advanced forms of the disease, than those who ate the least amount of foods containing omega-3s. And a European study found that those who ate oily fish at least once a week halved their risk of developing "wet" ARMD the worst type.
Vitamin C. Studies have suggested that high levels of vitamin C can reduce the risk of cataracts and ARMD, and a recent study by scientists at Oregon Health & Science University found that nerve cells in the eye need vitamin C in order to function properly. "A vitamin C-rich diet could be neuroprotective for the retina for people who are especially prone to glaucoma, said Henrique von Gersdorff, Ph.D., a senior scientist at OHSU's Vollum Institute and a co-author of the study. A study published in the Journal of Nutrition found that high levels of vitamin C reduced the risk of cataracts by 64 percent. Experts recommend up to 3,000 mg a day.
Vitamin E. Studies have shown that vitamin E reduces the risk of cataracts, and an animal study published in the Biological Pharmacology Bulletin found that a combination of vitamin E and insulin reduced the incidence of diabetes-related cataracts from 100 to 20 percent. Experts recommend 800 to 1,000 IU a day.
Bilberry extract. A Russian study found that bilberry extract completely prevented cataracts in rats genetically modified to have a 70 percent risk of developing them. A dose of 160 mg daily is recommended.
Ginkgo biloba. A German study found that Ginkgo biloba improved vision in those with the dry form of ARMD. A dose of 240 mg a day is recommended, but avoid this herb if you take a blood-thinning medication.
Lutein and zeaxanthin. A Tufts University study found that these two nutrients lower the risks of cataracts and ARMD. A study of 1,802 women aged 50 to 70 found those who consumed the most lutein and zeaxanthin lowered their risk of cataracts by 23 percent. Some experts recommend 20 mg of lutein and 2 mg zeaxanthin, but they're found naturally in Brussels sprouts, kale, spinach, turnip greens, and romaine lettuce.
Vitamin D. A study in the Archives of Ophthalmology found that people who had high blood levels of vitamin D were less likely to have ARMD. Other studies have linked a deficiency of vitamin D with a severe form of myopia as well as cataracts. Many experts recommend 1,000 IU daily.
A major part of maintaining healthy eyes is changing your diet to eliminate sight-robbing foods. Eliminate all omega-6 oils (corn, safflower, sunflower, canola, soybean and peanut oils) and trans-fatty acids (partially hydrogenated oils and many hydrogenated oils), says Dr. Russell Blaylock, editor of the Blaylock Wellness Report. In addition, avoid excess sugar, fructose, monosodium glutamate (MSG), Aspartame, hydrolyzed proteins, soy proteins and toxic metals.
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