RODALE NEWS, EMMAUS, PA—What you eat can affect how well you see, suggests a pair of studies reviewed in the journal Alternative & Complementary Therapies. The review of two small studies published earlier this year suggests that antioxidant nutrients found in leafy green vegetables can slow or reverse symptoms of macular degeneration, a common cause of age-related blindness. The nutrients also seem to help people’s eyes become more resistant to glare and recover from bright lights.
THE DETAILS: In one investigation, Italian researchers found that daily supplementation with vitamin C (180 mg), vitamin E (30 mg), zinc (22.5 mg), copper (1 mg), lutein (10 mg) zeaxanthin (1mg), and astaxanthin (4 mg) slowed or reversed degenerative vision symptoms. The other study focused on the effects of lutein (10 mg/day) and zeaxanthin (2 mg/day) in young adults: Nearly all of the 40 participants handled glare better and recovered faster from a flash of artificial light after they’d been taking supplements for 6 months.
WHAT IT MEANS: While the studies are small, they add to previous research that’s identified lutein and zeaxanthin as protective against macular degeneration. And anyone who’s been momentarily blinded by the headlights of an coming car can appreciate the need for better glare resistance.
To defend your eyesight by eating healthy:
• Go green and leafy. Don’t use kale as a mere garnish; make this power food part of the menu. A cup of chopped kale contains 26.5 mg of lutein and zeaxanthin; add it to a salad (drizzle with olive oil to help you absorb the nutrients), or stir fry it with some almonds or pumpkin seeds (see the Rodale Recipe Finder for details and more recipes). When adding kale to salad, preserve its vitamin C content by not chopping or tearing it until you're ready to serve. Collard greens, spinach, and turnip greens also contain the potent, eye-friendly antioxidant combo.
• Cut back on sugar. Cut refined carbs out of your diet by bypassing white bread and rice, soda, and sweets as much as possible. They can raise the odds of developing macular degeneration. Instead, replace bleached, white foods with whole wheat versions.