How Can you Protect Your Eyes & Vision With Right Food ?

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Do you wear sunglasses to protect your eyes from the sun? Do you regularly visit an optometrist? And do you eat foods that will preserve your vision ?

As anyone with diabetes will tell you, there's a connection between healthy eating and blood-sugar levels -- keeping sugars on target prevents eye disorders, including glaucoma and cataracts. In fact, what's on your fork today may protect you from a host of eye disorders, including macular degeneration, which can lead to the loss of central vision, and cataracts. These conditions have the potential to skyrocket in our aging population.

While carrots may come to mind as being good for your eyes, they're known primarily for promoting healthy night vision. According to a growing body of evidence, it may be time to take a hint from Popeye and indulge in veggies such as spinach as well.

Nutrients for healthy vision
Research shows that those who consume plenty of dark green and yellow vegetables and fruit, such as spinach, collard or beet greens, kale, zucchini, corn and kiwi, are least likely to suffer from macular degeneration. They all provide the yellowish pigments, or carotenoids, lutein and zeaxanthin (the same compounds found in the macula), which have been shown to protect the eyes from UV damage. Zeaxanthin is also being investigated as a possible thwarter of cataracts.

Egg yolks are another great source of lutein. Look for eggs that contain higher amounts of lutein than regular eggs, as well as omega-3 fats. Docosahexaenoic acid (DHA), one of the omega-3 fats found in fatty fish, such as salmon, mackerel, tuna and sardines, also plays a role in maintaining healthy vision.

High GI can contribute to macular degeneration
Going for the right carbs may benefit more than your waistline; they may defend against degenerative eye diseases. Research shows that foods with a high glycemic index (GI), which includes some carbohydrates, also play a role in macular degeneration. The GI compares the rate of digestion of a food to either that of white bread or the sugar glucose, both speedily digested carbs with a GI reading of 100, or "high." Regularly eating high GI choices may lead to the development of macular degeneration because they can cause a roller-coaster effect of high and low blood-sugar readings. For those with diabetes, high GI foods can send blood-sugar levels soaring. Get off the bumpy ride by opting for foods with low GI counts, such as whole grains, fruit and vegetables, and legumes such as dried peas and beans.

Veggies for optimal vision
Looking to add some lutein and zeaxanthin to your diet? Start with some of these flavourful veggies.

Lutein plus zeaxanthin content of selected foods in one-cup (250 millilitre) portion* (in micrograms)

Cooked kale = 23,720
Cooked spinach = 20,354
Cooked collards = 14,619
Cooked turnip greens = 12,154
Cooked mustard greens = 8,347
Cooked squash or zucchini = 4,048
Frozen or boiled corn
(off the cob, yellow, sweet) = 1,197
Boiled peas, edible-pod = 1,123
Boiled carrots = 1,072