Food for sight: Tasty choices that will protect your vision

By Rosie Schwartz



With macular degeneration and cataracts threatening the
vision of our aging population, Rosie Schwartz has some suggestions for
eating your way to better eyesight at any age

Carrots aren't the only food that will help keep your vision sharp

Now that spring is finally here, have you gone shopping for some brand
new sunglasses? Are you vigilant about checking for their protection
against UV light? Well, if you're concerned about your peepers, then
keep an eye on what you put on your plate. Accumulating research shows
that enlightened eating may safeguard your vision and prevent a host of
eye ailments including the development of macular degeneration and
cataracts. Smart food choices may also slow the progression of some of
these conditions.
First a little info on your eyes. The centre of
your retina is called the macula. Macular degeneration, often referred
to as age-related macular degeneration (AMD) is a gradual process that
can eventually lead to the loss of central vision. AMD is actually the
leading cause of blindness in the elderly.
Cataracts, where the
lens of the eye becomes cloudy, can affect people at a younger age. And
it's the major cause of blindness worldwide. Unfortunately having one of
these conditions doesn't rule out the chances of developing the other.
Smoking
is a well recognized major risk factor for vision loss. But many people
are less familiar with the food-vision connections.
Here are a few visionary concepts that may help you see right through into your distant future.

Choose your carbs wisely

Those
concerned with waist management and blood sugar regulation have long
been selecting smart carbs by opting for less sugar and fewer refined
grain products. Sugary foods and refined grains have a higher glycemic
index (GI). This index measures how fast the carbohydrates in the food
enter the blood stream compared to white bread or sugar - both of which
are speedily digested and have a high GI. Whole grains, legumes and
fruits and vegetables, on the other hand, generally have a low GI.
A
number of studies, including the large 8-year investigation in the U.S.
known as the Age-Related Eye Disease Study (AREDS), have found that a
diet of low GI foods may offer protection against macular degeneration
compared to one filled with sugary and refined grain options. It may
also slow the progression of AMD in those who have already been
diagnosed with the condition. Other research also shows that a high GI
diet may also boost the risk for cataracts.

Go fishing

Science
continues to show that consuming plenty of omega-3 fats offers a
variety of health benefits. The kinds found in cold water fish like
salmon, sardines and mackerel, besides supplying assorted heart health
benefits, are also being identified as defenders of eyesight. These fish
contain the omega-3 fats docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA) which may offer the protective action. For
vegetarians and those who don't eat fish, going to the same source as
fish do for their omega-3s may be a solution - algae. You can purchase
omega-3 supplements that are made from algal oil rather than fish.

Load up on yellow and dark green produce

If
you have a family history of macular degeneration, you are at a higher
risk of the condition so it may be smart to make like Popeye and eat
your spinach.

Yellow and dark green produce is packed with
the yellowish carotenoids or pigments known as lutein and zeaxanthin.
These compounds are found in the macula and act almost as your
sunglasses would. They filter UV light and protect the macula. Low
levels are therefore linked to greater odds of being diagnosed with AMD.

Numerous
studies have shown that increasing consumption of lutein and zeaxanthin
improve the pigment density in the macula. In a recently-published
study conducted in Paris, researchers found that subjects who consumed
fewer than five portions of fruits and vegetables per day and less than
two portions of cabbage, broccoli, pepper, corn, or spinach a week had
the lowest pigment density - not a good sign,

But when it
comes to eating these vegetables, Julie Mares, M.S.P.H., Ph.D., a
professor at the University of Wisconsin and a renowned researcher in
the area of diet and vision, offers important advice. "For maximum
absorption of these compounds, as they're fat soluble, lutein-rich foods
should be consumed along with some fat." says Dr. Mares. Sautéing
spinach in a little extra virgin olive oil is more than just palate
pleasing.

Going for lutein and zeaxanthin-rich options
like swiss chard, beet or collard greens, zucchini, corn and kiwi may
also provide a double whammy by defending against cataracts as well. Egg
yolks also offer these yellow pigments.

Choose any supplements for your eyes with caution

Scientists
are continuing to investigate the best ways to combat these conditions.
But the compounds that slow AMD, for example, may be different than the
recommendations for preventing it in the first place. For example, in
the AREDS study, a high-dose supplement was found to significantly slow
AMD from progressing to advanced stages.

But the supplement is not for everyone.

It
contains high doses of vitamin E, beta carotene and zinc - all of which
can have downsides. The dosage of beta carotene, for instance, is
linked to an increased risk of lung cancer in smokers and former
smokers, those who are actually at the greatest risk of macular
degeneration. While a beta carotene -free AREDS formula is available,
it's best to discuss the pros and cons of these supplements with a
dietitian or a physician who's familiar with the issues.

And
as for lutein supplements, while supplement makers may include lutein
in various formulations, according to Dr. Mares, the verdict is not yet
in. Some people may benefit while others may not.

"In addition, long term safety studies on lutein have not yet been done," she adds.

In
the meantime, she suggests that high dosages of lutein - which, like
beta carotene, is also a carotenoid - be avoided until their safety has
been determined. Eating plenty of lutein-rich foods, on the other hand,
offers an arsenal of weaponry against a variety of diseases.