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DR LIBBY WEAVER

Last updated05:00, June 6 2017

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Our eyesight is such a gift - and we should look after it.

For many people, eye health just isn't a conscious priority new research in Australia indicates that only 6 per cent of people aged between 50 and 64 years rate an eye disease check as their top health priority.

Assuming that New Zealanders have similar health priorities, this is concerning as it has previously been shown that 99 per cent of New Zealanders aged 55 years and over have noticed changes in their vision.

Despite this, only half schedule frequent eye exams, and many are not aware of ways in which they can proactively enhance their eye health, such as through a plant-rich diet full of vision-supporting nutrients.

Did you know that dark green leafy vegetables are considered the best vegetable for great eye health? More than a third of adults surveyed in New Zealand identified carrots as the top vegetable for eye health, while spinach was the top pick for less than one in 20.

READ MORE: *Dr Libby: Foods that can help boost your eye health *Simple $60 eye exam saves Amberley mother's sight *Open your eyes to a revealing health check

Our eyesight is such a gift it allows us to see and appreciate beautiful landscapes, to curl up and enjoy a good book with ease, and to watch our children and grandchildren play and grow up. We often hear about the importance of taking care of other organs, such as our heart, but eye health tends to be less of a focus perhaps due to a perception that declining eyesight and compromised vision are an inevitable consequence of ageing.

I'm not denying that ageing affects the eyes, but science tells us that we can mitigate this process with good nutrition.

Nutrients for great eye health include:

VITAMIN C

The concentration of vitamin C in the fluid in the eye is higher than in any other body fluid. Vitamin C is a potent antioxidant that helps to protect the eyes from damage associated with exposure to environmental factors, and it also enhances nutrient delivery to the eyes by promoting healthy blood vessels. Vitamin C-rich foods include citrus fruits, kiwifruit, broccoli and capsicums.

VITAMIN A

Vitamin A is needed to form rhodopsin, a molecule used by specialised cells called rods in the retina that detect light in dim or dark conditions. Beta-carotene a plant compound is a precursor to vitamin A and it also protects the eyes through its antioxidant capacity. Vitamin A is found in liver, egg yolks, fish and cod liver oil, while beta-carotene is found in yellow and orange vegetables, such as carrots, kumara and pumpkin. Beta-carotene is also found in green leafy vegetables (the yellow/orange pigment is masked by the green from chlorophyll, another plant compound).

LUTEIN AND ZEAXANTHIN

These plant compounds belong to the carotenoid family (of which beta-carotene is also a member), and are concentrated in the macula of the eye. Lutein and zeaxanthin are powerful antioxidants that protect against oxidative damage, and they filter and protect the eyes from blue light. This is particularly important as this is the type of light emitted from screens (think smartphones, tablets, laptops, computers and TVs), which our eyes are increasingly exposed to. The best food sources of lutein and zeaxanthin are green leafy vegetables (such as spinach, kale, silverbeet, broccoli, parsley), egg yolks, kiwifruit, corn and pumpkin.

ZINC

Zinc deficiency is associated with functional impairments in various parts of the eye. Zinc is needed for the conversion of retinol (a form of vitamin A) into retinal, which is required for night vision. Zinc is also needed to deliver vitamin A to the eyes, and it works with vitamin C to protect the eyes against oxidative damage. Zinc is found in oysters from clean waters, meat, eggs, sunflower seeds and pumpkin seeds.

Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. See drlibby.com

-Stuff

Continue reading here:
Dr Libby: The nutrients that help support healthy vision - Stuff.co.nz

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