The Miracle of Sight — An Ounce of Prevention for Your Eyes
This article is part three of a series that explores the wonderment of
eyesight, the care and keeping of eyes, common eye ailments and treatments, the
future of eye care and the emerging hope for the blind.
Of the five senses, sight is the one people typically fear losing the most.
Yet, most of us take it for granted until there's a problem. A little foresight
(pun intended) in the form of healthy choices can help prevent some conditions,
delay the onset of others and generally keep your eyes twinkling healthy.
Nutrition, starting with A
Proper nutrition is among the most important of preventive measures for a
multitude of medical conditions, and those affecting the eyes are no
exceptions. Your eyes need a healthy intake of several nutrients, starting with
vitamin A. In addition to helping prevent night blindness, vitamin A helps
prevent xerophthalmia, or drying of the eye. Left untreated, this condition can
lead to permanent blindness, and does for about 250,000 children each year in
developing countries who lack access to vitamin A-rich foods.
Antioxidants benefit the body by preventing cell damage caused by oxidation,
a natural part of our aging process. Antioxidant vitamins A (beta-carotene), C and E may also help
protect against macular degeneration, a serious age-related eye disease. Some
minerals, such as zinc, may also reduce the risk of this disease.
The best foods for preventing cataracts are those with antioxidant vitamins C and E, in addition to lutein/zeaxanthin.
Foods your eyes use
Here's a quick run-down on the nutrients your eyes need most and the foods
that have them:
- Beta carotene: carrots, sweet potatoes, kale, cantaloupe, apricots and
cherries
- Vitamin C: bell peppers, broccoli, Brussels sprouts, oranges, strawberries
and kiwis
- Vitamin E: wheat germ, almonds, sunflower seeds, flaxseeds, peanut butter
and avocados
- Lutein-Zeaxanthin: Found together in spinach, Swiss chard, watercress, corn
and persimmons
- Omega-3 fats: Studies have shown that regularly eating foods rich in
omega-3 fats can help protect tiny blood vessels within the eyes. Find these
healthy fats in wild salmon, omega-3-fortified eggs, sardines and Atlantic
mackerel.
- Zinc: oysters, ostrich (a very lean meat loaded with protein, iron and
zinc), turkey, pumpkin seeds and chick peas
Limit UV exposure
Exposure to the sun's ultraviolet rays can cause both cataracts and macular
degeneration. Prevention in this case is as simple as a pair of UV-blocking
sunglasses that provide at least 30 percent
protection from ultraviolet A and ultraviolet B (UVA and UVB) radiation. Take note: Dark
lenses are not always UV-blocking, and polarized lenses are not necessary for
UV-protection, though they do cut glare.
Prevent injuries
Like most accidents, injuries to the eyes are preventable, usually with some
form of protective glasses. Safety glasses or goggles made of polycarbonate or
other sturdy plastic can protect your eyes from blunt trauma. Typically,
goggles will give you the best protection because they deflect debris from all
directions. It's a good idea to have a pair handy in your workshop, whether
that's the kitchen, the shed, the garage or the playing field.
Diabetic eye care
People with diabetes are at risk for serious eye conditions. About one-third
of people with diabetes develop a disease called diabetic retinopathy, where
abnormal blood vessels grow across the retina and damage or permanently destroy
vision. In fact, this is the leading cause of blindness in people younger than
60 years old in the United States and Canada. Diabetics should be screened at
least once a year for this eye disease, and can help prevent its onset through
diet, medicine and exercise.
Heard it Before: Reduce your risks
To dramatically reduce your risks for many serious eye conditions such as
macular degeneration, diabetic retinopathy and cataracts, you can follow some
basic healthy lifestyle habits. In addition to proper nutrition, smokers should
quit and those with a few extra pounds should lose them under the care of a
physician.
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