Diet and vision
Everybody’s heard of the old belief that eating carrots can help you see in the dark.
That may or may not be true, but a rapidly growing body of evidence indicates that eating certain foods can indeed help to safeguard your vision.
For example, a major US study has found that vitamins of the A-C-E complex plus zinc can slow down the development of age-related macular degeneration in existing and low-grade AMD patients. Vitamins C and E may also help to inhibit the development or progression of cataracts.
Lutein and zeaxanthin
Lutein and zeaxanthin are deposited in the eyes and act as antioxidants, “mopping up”, or neutralising, the free radicals, which can cause cell damage. One cause of free radical oxidative damage is overexposure to the sun’s UV radiation.
There are also indications that one or both of these substances can act like natural sunglasses, physically helping to filter out harmful blue light and stopping it from reaching and damaging the back of the retina. At least one study has shown that lutein and zeaxanthin may also play a role in preventing cataracts.
Where?
Lutein and zeaxanthin are often found together in many, usually dark-coloured, fruits and vegetables. They include:
spinach squash sweetcorn kale broccoli green beans Brussels sprouts orange peppers peas kiwi fruit grapes oranges mango papaya peaches prunes pumpkin sweet potatoes melon courgettes dark green lettuce
How
For maximum benefit, eating the vegetables in this list lightly cooked is better than eating them raw, as cooking breaks cells down, increasing bioavailability (that is, making it easier for the body to absorb the lutein or zeaxanthin). Overcooking, however, can sap the vegetables of their goodness (lutein, zeaxanthin and vitamins).
How much?
There is currently no officially recommended daily dose of lutein and zeaxanthin, but it’s thought that we should eat about 6mg each day - aim for two to four (or more!) servings of fruit and vegetables from the list above. If you already eat five or more servings of fruit and vegetables a day, as doctors recommend, you may well already be getting your lutein/zeaxanthin quota. If, on the other hand, you find it hard to increase your intake to the recommended levels, there are eye health supplements available on the high street.
Healthy Eye Recipes
Warm Spinach, Bean and Bacon salad with a Maple Dressing
(Rich in lutein, vitamin A, vitamin E and vitamin C)
Ingredients (serves 4)
- 225g lean bacon chopped
- 450g spinach
- Handful of French beans
- 3 tablespoons of walnuts chopped
- Raspberry vinegar
- Maple syrup
- Sunflower oil
Chop the French beans in half, boil until just tender, drain and refresh with cold water. Heat a non-stick pan, add the bacon and fry until golden and crisp. Remove from the pan and keep warm. To the pan add 2 tablespoons of sherry vinegar, 3 tablespoons of sunflower oil, the walnuts and a tablespoon of maple syrup. Tear the washed spinach into bite-sized pieces and add to the pan along with the cooked French beans. Stir until just wilted and then serve on warmed plates with the warm bacon scattered on top.
Recipe developed by Registered Nutritionist, Angela Dowden on behalf of The Guide Dogs for the Blind Association (Feb 2003)
Spinach and Chick Pea mix
Ingredients - serves 3 very well but can be stretched to 4
- 1 onion
- 3 tomatoes
- 400g or 14 ounces or 2 tins chick peas
- 50g or 2 ounces raisins
- 400g or 14 ounces spinach leaves
- 1 clove garlic
- 200ml or 7 fluid ounces veg stock
- 45ml or 3 tablespoons olive oil
- 5ml or 1 teaspoon cumin powder
- 5ml or 1 teaspoon curry powder
Seasoning
Peel the onion and chop, then add to the oil in a large heated pan and cook for 2 minutes. Add the spices and continue cooking for another 3 minutes. Chop the tomatoes and add to the pan. After a couple of stirs add the chick peas and the stock and bring to the boil. Cover and simmer the mixture for 5 mintues. Add the raisins at this point, then add the baby spinach leaves and allow them to wilt for 5 minutes. Season well and serve in bowls as a main course with crusty cob or naan bread.
Taken from ‘Vegetables for Vision - Nature’s Supplements for Eye Health’ by Ian Grierson, Professor of Ophthalmology University of Liverpool. Published by the MDS £14.50
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