Ocular Nutrition and Eye Health

Impact of ocular nutrition on eye health has been tested in several research trials over the last few decades and the importance of using nutrition to improve eye health has been proven by studies. Most of us do take our eyes for granted and never think of them as organs that need specific nutrients.






Ocular nutrition is an important part of maintaining your eye health and vision as eyesight can change with age, diabetes, other medical conditions and also with lack of nutrients in your diet.

Some external factors may also affect vision and eye health over time, such as:

• Spending hours in front of a computer.

• Dust, automobile fumes and wind.

• Very low freezing temperatures.

• Physical injury.

• Exposure to sun light.

• Smoking and drinking too much alcohol.

Ocular Nutrition:

Zinc is highly concentrated in the eye, mostly in the retina and choroid. It releases vitamin A and probably lutein from the liver. Found in wheat and nuts.

Omega 3 fatty acids are important for good vision at all ages. DHA- one of the omega 3 components is used by the photoreceptor cells of the retina. Studies show that Omega-3 deficiencies in the diet lead to problems with vision.

Vitamin A is believed to prevent the forming of cataracts and the blindness from macular degeneration. It moistens the eyes and enhances the visual acuity and helps your eyes adjust to light changes.

Vitamin E may inhibit the production of free radicals and protect your eyes, may help reduce the progression of AMD- age related macular degeneration and cataract formation. Vitamin E can be found in nuts, salad and vegetable oils, peanut butter, fortified cereals and sweet potatoes.

Quercetin is a strong antioxidant that helps maintain lens transparency and helps in fighting off the free radicals. It is found in all berries and in small amounts in red wine.

Lutein and Zeaxanthin can protect from the free radicals caused by harmful rays and medications. AMD is caused by these harmful radicals. Some studies have found that people who have a good diet rich in lutein and zeaxanthin have a lower risk of developing AMD. Zeaxanthin can repair and protect the cones in the macula and lutein ensures the well being of the rods which constitute the periphery of the retina. In addition, rods and cones work together and provide good eyesight.

Green vegetables such as kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini,garden peas and brussel sprouts are among the best sources of lutein and zeaxanthin.





Return from Ocular Nutrition to Glycemic Index home page

Or take me back to Low Glycemic Foods from Occular Nutrition