These Are the Top Foods to Improve Your Vision
While there’s no recommended intake, studies have found health benefits at a dose of 10 mg per day, yet studies suggest most only get 1 to 2 mg. Add this to your salads today and take these supplements to start reversing the attack.
STORY AT-A GLANCE
- Good eyesight can be maintained well into the senior years by providing adequate nutrients to your eyes throughout your life.
- These are some of the most vital nutrients Eye health These include lutein and mesozeaxanthin. Astaxanthin, astaxanthin.
- Egg yolks, avocado, and broccoli are good sources of beneficial lutein. Black currants (and bilberries) also have important antioxidants. vision Health
- Eyesight may be protected by avoiding blue light, particularly from cool white LED lights.
While aging is inevitable, are vision problems like poor vision a given? Your lifestyle can have a significant impact on your vision. You can maintain good vision well into your senior years by feeding your eyes the right nutrients.
Even if you have started to lose your vision, there are some things that can be done to stop it. There may be a way to turn the clock back and see better.
Foods can protect and improve your eyesight
In an episode of BBC’s Medical Journalist Michael Mosley, he discussed his vision problems as well as his experiences with nutritional intervention. “Trust Me, I’m a Doctor.”1 Your ability to see close-up or at a distance will depend on the shape and size of your eyes. Good vision is also dependent on the retina located in the back of your eyes.
Your macula — the part of your retina responsible for central vision — is protected by a yellow pigment made up of lutein, zeaxanthin and meso-zeaxanthin. These compounds absorb light, protecting your macula against ultraviolet (UV) radiation from the sun and other sources.2
Plant compounds that have potent antioxidant properties include lutein, zeaxanthin, and mesozeaxanthin. They are not made by the body, so they must be obtained from food. According to the BBC:3
“Lutein and zeaxanthin are found commonly in dark green leafy veg and veggies like bell peppers … and saffron. Meso-zeaxanthin is generally not found in plants — it is thought to be made in our bodies from lutein (although it is also present in some fish …) These pigments, once we eat them, appear to be important in our vision and in helping keep the macula healthy.”
Supplements with Lutein or Zeaxanthin can make a big difference
Mosley described how he was subject to extensive vision testing to assess his retina health, his ability see colors and night vision, as well as the level of protection his macula had from UV and blue light. He explained:4
“The results of my tests were both fascinating and depressing. My detection of yellow and blue colors was extremely poor — something that [Professor John] Barbur stated that it was probably the result of my encounter with diabetes many years back.
My night vision and perception of details were also poor compared with younger people — but consistent with my age. The Trust Me team then handed me a 90-day supply of supplement pills that were supposed to help.”
Supplements in question included lutein as well as zeaxanthin. Three months later, his follow-up tests showed remarkable improvement. His night vision and protection macular pigments improved, and his blue and yellow color perception was within the normal range.
Studies have shown that these nutrients may also prevent or slow down age-related macular disease (ARMD).5 This is the most common cause of blindness and vision loss in Americans 65 years and older.
What amount of Lutein or Zeaxanthin do you need?
While there’s no recommended daily intake for lutein and zeaxanthin, studies have found health benefits for lutein at a dose of 10 milligrams (mg) per day7 For zeaxanthin, it is recommended to take 2 mg daily.8 Studies show that Americans consume an average of 1 to 2 mg of Lutein per day.9
A study evaluating the effects of lutein and zeaxanthin together, using a daily dose of 10mg of lutein and 10mg of mesozeaxanthin, and 2mg of zeaxanthin per person for a year, showed that it improved vision in people who already had normal vision.10,11
“Should we all, then, be taking supplements to protect and even improve our eyesight? Well, the research certainly shows that supplements work,” Mosley wrote.12
“Even for someone like me, who has a relatively healthy diet with plenty of fruit and vegetables, and whose blood levels of the compounds that weren’t particularly low, the supplements helped. However, some researchers believe that diet can simply be enough, if we eat the right things.”
What can you eat to improve or protect your vision?
These nutrients are most commonly found in green leafy veggies, such as lutein and Zeaxanthin. You’ll also find these nutrients in orange- and yellow-colored fruits and vegetables. A study published in British Journal of Ophthalmology found that orange pepper had the highest level of zeaxanthin among the 33 vegetables and fruits tested.13 According to the authors
“Most of the dark green leafy vegetables, previously recommended for a higher intake of lutein and zeaxanthin, have 15 [to] 47 percent of lutein, but a very low content (0 to 3 percent) of zeaxanthin. Our study shows that fruits and vegetables of various colors can be consumed to increase dietary intake of lutein and zeaxanthin.”
Egg yolk is another good source of both lutein and zeaxanthin, along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form. A study has shown that adding a few eggs to your salad can help increase carotenoid absorbtion by as much as ninefold.14
Bright orange yolks are a sign of high lutein or zeaxanthin levels in eggs from pastured, free-range hens. Dull, pale yellow yolks are a sure sign you’re getting eggs form caged hens fed an unnatural grain diet, and hence will have low amounts of these valuable nutrients.
Chrysanthemum tea is a great choice for a drink, since it contains vitamin, a nutrient, that helps to promote healthy vision. This vitamin is an integral component of rhodopsin which absorbs light through the retinal receptors.
It promotes normal cornea function and conjunctival membrane function, as well as reducing the risk of eye diseases such age-related macular damage.15
What are the Best Food Sources for Lutein
Here is a list that includes foods high in lutein.16,17,18 These products also contain zeaxanthin in smaller amounts than lutein.
- Egg yolks
- Avocado
- Broccoli
- There are three types of peppers: green, red and yellow
Ideally, you’ll want to buy the whole food and consume it as close to raw as possible, as the lutein and other carotenoids such as zeaxanthin are easily damaged by heat. Accessory micronutrients that are added to foods to enhance their actions can also become easily damaged. Lutein, along with other carotenoids, are fat-soluble. To maximize absorption, add a bit of healthy fat.
Vitamin C combats cataracts
Vision health is also enhanced by the use of other nutrients. Vitamin C, for example, is associated with a lower chance of developing cataracts. According to the National Eye Institute, more than half of all Americans end up getting cataracts by the time they’re 80.19
One study looked at the effects of vitamin C on the development of cataracts in more that 320 pairs over the course a decade.20 Researchers found that those who ate more vitamin A-rich foods had a lower risk of developing cataracts by one third. It was interesting to note that vitamin C supplements did not reduce the risk.
Citrus fruits like grapefruits, oranges, lemons and limes are all well-known for their high levels of vitamin C. However, acerola cherries, also known as Barbados cherries, have the highest concentration. Each cherry contains only 1 calorie and 80 mg of vitamin A. Two of these trees are in my yard, and I can harvest 50-70 cherries per day for the next few months. It is my favorite, and it is also the healthiest.
Diabetic Diabetics are less likely to be blinded by animal-based Omega-3
Another study21 It was found that people with diabetes who ate 500mg of omega-3-rich fish twice a week had a 48% lower risk of developing diabetic retinopathy. Diabetic retinopathy can be a serious side effect of Type 2 diabetes. It occurs when the blood flow to your retina becomes reduced. It’s the most common cause of blindness in diabetics.
This substantial risk reduction can be attributed mainly to lower levels inflammation. Animal-based omega-3 oils also offer structural support for cell membranes, which can help to improve eye health and protect retinal function. Previous research14 showed that people who consume the most animal-based Omega-3 fats are at a lower risk for advanced macular damage than those who consume less.22
79% of optometrists in Australia & New Zealand recommended that their patients consume omega-3 oils to improve their eyesight.23 Specifically, 68% of respondents recommended omega-3-rich foods to prevent ARMD and 62% recommended supplements.
Seventy-eight per cent also recommended omega-3 rich foods and supplements to treat dry eyes disease. The following marine sources are high in Omega-3 and low in environmental pollutant:
- Wild Alaskan salmon (which also contains astaxanthin — one of the most potent promoters of eye health; see below)
- Small, fatty, cold water fish such as anchovies, sardines, herring and sardines are all good options.
- Fish roe
- Krill oil
Although fish oil is well-known for its omega-3 fats, there are several disadvantages to it, such as the absence of phospholipids. DHA and EPA, the omega-3 fats, are insoluble in water and cannot be carried in their natural form in blood. They must be packed into lipoprotein vessels such as phospholipids. This is the main reason why krill oils have a bioavailability that is higher than fish oils. In fish oil, DHA, EPA and triglycerides are bound to them.
Astaxanthin — The Most Powerful Promoter of Eye Health
Astaxanthin is produced by the microalgae Haematococcus pluvialis when its water supply dries up, forcing it to protect itself from UV radiation. The only other source of Astaxanthin is the microalgae Haematococcus pluvialis, which produces it. Sea creatures such as wild salmon and shellfish also consume the algae.
Astaxanthin has a far greater antioxidant power than lutein and Zeaxanthin. Many researchers believe that it is the most powerful antioxidant known for eye health.24,25 It’s been found to have protective benefits against a number of eye-related problems, including ARMD and cataracts, as well as:
- Cystoid macular edema
- Diabetic retinopathy26
- Venous and retinal arterial obstruction
- Glaucoma27
- Inflammatory eye disease (retinitis and iritis, keratitis, keratitis, and scleritis).
Astaxanthin is easily absorbed into your eye tissues and exerts its effects without any adverse reactions. Astaxanthin has been proven to prevent or ameliorate light-induced photoreceptor damage and other damage.28 Ganglion cell damage and damage of the neurons in the inner retinal layers.
Astaxanthin also helps maintain appropriate eye pressure levels that are already within the normal range, and supports your eyes’ energy levels and visual acuity. A supplement with astaxanthin may be recommended depending on your personal situation.
I recommend starting with 4 mg per day and working your way up to about 8 mg per day — or more if you’re suffering from chronic inflammation. Astaxanthin is best absorbed when taken with healthy fats such as butter, coconut, MCT oil, eggs and grass-fed butter.
Krill oil also contains high quality animal-based omega-3 fat in combination with naturally occurring astaxanthin, albeit at lower levels than what you’ll get from an astaxanthin supplement.
How Anthocyanins in Berries can Benefit Your Eyes
Black currants and black bilberries, which are dark blue and purplish-colored and almost black-colored, contain high levels of antioxidant anthocyanins, which are good for your eyesight and eye health.29 Black currants have the highest levels of essential fatty acids. They’re also rich in essential fatty acids, lending added support to their anti-inflammatory properties.
For medicinal purposes, many opt for using black currant seed oil, but eating the whole food is always an option, especially when they’re in season. Bilberry, which is a relative of the blueberry has high amounts of anthocyanins. It’s also similar to black currant. Research has shown that bilberry may be especially useful in preventing or reverse macular degeneration.
A 2005 study revealed that early senile macular and cataract-prone rats received 20 mg of bilberry oil per kilogram of bodyweight. More than 70% of the control animals suffered from degeneration over the course of the three-month-long trial.30 According to the authors: “The results suggest that … long-term supplementation with bilberry extract is effective in prevention of macular degeneration and cataract.”
Even more important: Avoid artificial blue light
We are just beginning to understand the full benefits of blue light avoidance for health. Although glasses that block blue lights can improve object sharpness, there is mounting evidence that they also serve an important biological purpose. They regulate your internal body clock and control your sleep patterns.
Artificial light exposure is one of the biggest health risks in 21st-century living.
One of the simplest and least expensive ways to protect your body’s internal rhythm, and thereby support healthy sleep and a lowered risk of many chronic diseases, is to wear amber-colored glasses that block blue light — not just at night but anytime you are exposed to fluorescent or LED lights.
Because LEDs and fluorescents are digital thermal light sources, they are far more efficient than analog ones. They emit wavelengths very different to the sun’s, and they have an unbalanced spectrum. They are more likely to produce free radicals due to their blue frequency preponderance. They also lack the near infrared, red and infrared healing frequencies which stimulate repair and renewal that are found in clear incandescent bulbs.
Many LEDs used in screens emit a lot of blue light, which generates reactive oxygen substances (ROS) and very little infrared light. This can cause vision problems and even age-related macular damage.31 LED lights could also increase mitochondrial dysfunction which can lead to chronic conditions such metabolic disorders and cancer.
If you view screens at night, it’s therefore essential to block your exposure to blue light while doing so. You can also install software to lower the screen’s color temperature. Blue-blocking glasses are recommended for TV and other screens. You can even stop using screens after sunset.
Spending time outside shortly after sunrise is a great way to establish your circadian rhythm. The red and infrared frequencies will help prepare your retina for the blue light emitted a bit after sunrise, which will produce a reactive oxygen signal to produce melatonin later that night — assuming you sleep in complete darkness.
A healthy circadian rhythm is vital for good health. Please consider getting outside as soon as the sun rises to get your retina exposed to all the sunlight.
Exposure to the unopposed digital blue light of fluorescents and LEDs can lead to blindness epidemics in the coming decades. This will also increase the risk of developing ARMD. Benefits of wearing blue-blocking glasses or avoiding blue light include:
- Preventing damage in the DHA within your retinal pigmented eye (RPE). This is responsible to convert the photons of sunlight into electrons via a photoelectric effect for which Einstein won a Nobel prize in 1921. These electrons provide vital DC electric current to your body for optimal functioning.
- Increasing mitochondrial health, efficiency, and effectiveness, as blue light has side effects of increasing the distance between proteins in the respiratory electrotransport chain in your mitochondria, which makes them less efficient in producing ATP. Blue light can be blocked to prevent this decrease in efficiency.
- Significantly improving symptoms in bipolar disorder. The symptoms of manic episodes were significantly improved by those who wore orange-tinted, blue-blocking glasses for seven days.32 What’s more, the improvements began after just three nights of use
These remarkable results can be explained by the recently discovered intrinsically photoresponsive retinal ganglion cell receptors, which detect only blue light.
These receptors communicate with brain areas that control your biological clock (hypothalamus), as well as your mood and emotions (the limbic).33 Research from the past also showed that blue-blocking glasses can make a dramatic difference in mood and insomnia in bipolar patients.34
Optimize your eye sight by eating right, and living healthy
You should eat plenty of carotenoidrich vegetables, organic pastured yolks, wild Alaskan salmon rich in astaxanthin, and other important dietary aspects. Your ability to focus can be affected by excess sugar in your blood. It can also cause damage to the blood vessels of your retina, which could impede blood flow.
It’s important to ignore the mainstream advice to eat vegetable oils, which are more accurately defined as seed oils. Seed oils, such as soybean, cottonseed, sunflower, rapeseed (canola), corn and safflower, are hidden in virtually every processed food, including restaurant foods, and there’s virtually nothing more destructive to your body in producing age-related macular degeneration35 Other chronic health issues.
These oils contain the toxic omega-6 fat linoleic acids, which can be harmful at high levels in the diets of many Americans. You can substitute seed oils with butter, coconut oil, and beef tallow for healthy fats in your cooking. As mentioned, it’s also important to avoid ultraprocessed foods.
Besides addressing your diet, you’ll also want to exercise regularly, and be sure to optimize your vitamin D level. Vitamin D is especially important for people with ARMD risk factors. One study found that middle-aged women with a high-risk genetic factor and low vitamin D were 6.7 times more likely than those who had sufficient vitamin D.36,37
Original publication Mercola.com January 13, 2023
Sources and References
Mercola.com was founded by Dr. Joseph Mercola. Mercola.com was founded by Dr. Joseph Mercola, an osteopathic physician and best-selling author. His primary goal is to transform the modern health paradigm and provide people with valuable resources to help them manage their own health.
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