Eye health
Sara L. Thomas, MS, RD, LD, rev. 2/22/16
Nutrition can have a large impact on eye health, for instance:
Did You Know?
Carbohydrates:
Uncontrolled Diabetes is the leading cause of blindness in adults.
A1C over 9% is high risk, below 7% for lowest risk. “Lucky number 7”
Control blood sugar by being consistent with the total carbohydrates you eat:
About 30 to 75 grams total carbohydrates per meal based on size and activity level.
Medications and activity can also help balance your blood sugar.
Vitamin C:
Decrease risk of cataracts, slow progression of age related macular degeneration and cataracts.
Best from fruits and vegetables, especially oranges, berries, peppers.
Vitamin C pill: 100 to 500 mg taken twice a day. USP quality.
Vitamin E:
Protect eye against oxidation. (Pill max 400 IU a day, mixed tocopherols)
Found in nuts and seeds, very high in sunflower seeds and almonds.
Omega-3 fats: Need about 250-500 mg/day of fish omega-3 (EPA + DHA)
Help the retina work, important to eye development.
Found in fish, especially salmon, sardines, herring. Eat 6 to 12 ounces a week.
500 mg per 1.5 to 2 ounces salmon (eat 12 oz/week to get ~500mg/day)
Fish oil pills: 1-2 pills a day, look for USP and enteric coated
600 mg per 2 regular fish oil pills, USP quality
500 mg per 2 enteric coated Fisol* fish oil pill
684 mg per 1 enteric coated Kirkland* fish oil pill, USP
Zinc: supplements 22-25 mg zinc a day plus 2 mg copper.
Helps vitamin A get into the eye and make protective melanin
Found in pumpkin seeds, pepitas, meat and other protein foods.
High dose zinc, 80 mg, has risks, only take under doctor’s care
Lutein and zeaxanthin: Lutein (‘Lu-teen’), zeaxanthin (‘Zee-ah-ZAN-thin’)
May help keep the lens, retina and the color of your eye in good condition and protect your eye from cataracts and macular degeneration.
They act like internal sunglasses to shield your eyes against damage from the sun’s UV rays. They even sharpen your vision by absorbing blue light.
*Brand names are mentioned for educational purposes only. Does not imply endorsement.
How can I get more Lutein and Zeaxanthin?
Eggs: eggs may not have the most, but they do get a lot into your body. Just one ordinary egg a day increases blood levels 26-38%. Egglands®* Best is even higher (200 vs. 145 mg per egg)
One study found 60% less risk of cataracts in people who ate eggs on a regular basis. Eggs do not increase risk of heart disease unless you have diabetes or eat over 7 eggs a week.
Supplements: 10 mg/day of lutein and 1 to 2 mg/day of zeaxanthin are the amounts that showed a benefit in most studies. This may improve visual performance even in people that already have macular degeneration and cataracts. Look for good quality supplements with USP, NSF or consumerlabs.com certification.
Vegetables:
Yellow corn is the highest food source of zeaxanthin (0.8mg/cup) and is also a top 10 source of lutein.
Most green veggies are also high in vitamin K, (caution if on warfarin).
Foods with lutein and zeaxanthin: Amount in mg per 1 cup serving unless otherwise specified
Kale (cooked): 23.8
Spinach (cooked): 20.4
Collards (cooked): 14.6
Turnip greens (cooked): 12.2
Corn (canned or cooked): 2.2
Green peas (canned): 2.2
Broccoli (cooked): 1.6
Romaine lettuce (raw): 1.2
Green beans (cooked): 0.8
Eggs, 2 large (cooked): 0.3
Orange, 1 medium: 0.2
Diabetes Eye Care
People with diabetes are at high risk of eye problems and vision loss. Serious eye problems often cause no symptoms until they are advanced and less treatable.
Problems: retinopathy, cataracts, and glaucoma.
Retinopathy is damage to small blood vessels in the retina.Vision loss: people with diabetes have 25 times the likelihood of becoming blind (CDC, 1991).
Get your eyes checked every year—they should look at your retinas. Catch problems early when they are more treatable.
When first diagnosed with diabetes,
15–40% of people already have some retinopathy,After 20 years of diabetes,
90% of people have some degree of retinopathy (WHO, 1994).
Good news: Fortunately, these and other more severe eye complications of diabetes can be safely and effectively treated when identified early. Furthermore, controlled research trials demonstrate that control of blood sugar level (A1C below 7%), blood cholesterol, blood pressure, kidney function, anemia, and abdominal obesity reduces risk of onset and slows the progression of diabetic retinopathy.
Other eye issues: People with diabetes have special issues with their eyes beyond diabetic retinopathy, such as eye irritation due to abnormal tears and other eye surface disease of the eye, blurred vision due to diabetes causing refractive changes in their eyes, and double vision.
For more information:
or
https://nei.nih.gov/NEHEP: (the National Eye Health Education Program)
Swanson Ultra*
Synergistic Eye Formula
Lutein & Zeaxanthin
20 mg lutein*, 2 mg zeaxanthin*
Product Label:
Synergistic Eye Formula Lutein & Zeaxanthin
Supplement Facts
Serving Size 1 Softgel
*Daily Value not established.
Other ingredients: Sunflower oil, gelatin, glycerin, purified water, safflower oil, natural tocopherols.
Suggested Use: As a dietary supplement, take one softgel per day with food and water.
Cost: about $10, lasts 2 months.
*Brand names are mentioned for educational purposes only. Does not imply endorsement.
Minor editorial revisions by J. Thomas, 2016
Contact Information
contact@NutritionRDRX.com