EYE ON GOOD NUTRITION
At Cedar Rapids Vision In Motion we see the importance of having strong eyes as well as a strong, healthy body and brain. Nutrition plays a key role in maintaing that all pieces of the body work together to create the best possible outcome.
Please read through the following questions and tips to learn more.
- What is a "Healthy Diet" for Good Vision?
- What Should I Look for When Buying a Vision Supplement?
- "Tips When Buying Vision Supplements
- Precautions When Taking Eye Supplements
- 5 More Smart Moves for Eyes
"What is a "Healthy Diet" for Good Vision?
According to the Dietary Guidelines for Americans developed by the U.S. Department of Health and Human Services, and the Department of Agriculture, a healthful diet:
- Emphazes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs and nuts
- And is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars
But, it's common knowledge that most Americans don't eat enough fruits, vegetables and other nutrient-rich foods, opting instead for high-calorie, low nutrient alternatives that can be harmful to the body, including the eyes.
Taking a daily multivitamin and mineral supplement can help fill in the nutritional gaps in a less-than-optimal diet and may help protect you from degenerative diseases, including eye diseases such as macular degeneration and cataracts.
What Should I Look for When Buying a Vision Supplement?
As research continues on the benefits of vision supplements in reducing the risk of eye problems
(and perhaps in optimizing visual acuity in healthy eyes), it seems wise to supplement your diet with a daily "vision multivitamin" that contains many, if not all, of the following ingredients:
- Vitamin A and beta-carotene. Vitamin A (and its precursor, beta-carotene) is necessary for night vision, wound healing and proper functioning of the immune system. Beta-carotene was part of the AREDS formula.
- Vitam B Complex (including vitamins B1, B2, B3, B5, B6, B12 folic acid, biotin and choline). B complex vitamins may help reduce chronic inflammation and prevent elevated homocysteine levels in the blood, which have been associated with vascular problems affecting the retina. B vitamins also may play a role in reducing the risk of macular degeneration and in the treatment of uveitis, a common cause of blindness.
- Vitamin C. This potent antioxidant was part of the AREDS formula, and other research suggests Vitamin C is associated with reduced risk of cataracts.
- Vitamin D. Recent literature suggests Vitamin D deficiency is widespread, especially during winter months in cold climates. Research suggests Vitamin D is associated with a lower risk of macular degeneration.
- Vitamin E. Another component in the AREDS formula, Vitamin E has been associated with reduced risk of cataracts in other studies.
- Lutein and Zeaxanthin. These carotenoids and macular pigments may reduce the risk of macular degeneration and cataracts.
- Phytochemical antioxidants. Plant extracts, such as those from ginkgo biloba and bilberry, contain phytochemicals, which appear to provide protection from oxidative stress in the entire body, including the eyes.
- Omega-3 Essential Fatty Acids.These essentials nutrients may reduce the risk of dry eyes and may have other eye health benefits as well.
- Bioflavonoids. Found in many fruits and vegetables, bioflavonoids appear to help the body absorb Vitamin C for higher antioxidant efficiency.
Most of these vitamins and other nutrients play a key role in reducing the risk or slowing the progression of degenerative diseases, including chronic eye problems.
Tips When Buying Vision Supplements
Generally, you will save money when choosing vision supplements if you purchase a multivitamin rather than buying each vitamin and nutrient separately.
Popular eye multivitamins include:
- ICaps (Alcon, Inc.)
- Ocuvite PreserVision (Bausch & Lomb)
- Oculaire (Biosyntrx, Inc.)
- MacuTrition (Advanced Vision Research, Inc.)
There are many other brands as well.
When choosing eye supplements, make sure you read their labels carefully and follow these guidelines:
- Check for an expiration date to make sure the supplement you are purchasing is fresh. Make sure the seal on the bottle has not been broken.
- Check the serving size. Do you need to take only one tablet, or do you need to take two or more each day to get the precentages of the Daily Value of each ingredient listed? ("Daily Value" or "DV" is a basis for labeling nutrient content that the FDA began to require of food processors and manufacturers in the 1990's. It is not necessarily a recommended intake, since it is based on general measurements of the population at large, and different people require different amounts of nutrients.)
- Capsules often are better absorbed than hard tablets and may cause less stomach upset.
- The best eye supplements contain quality ingredients that have high bioavailablity, meaning your body can absorb them easily. For example, the natural from of Vitamin E (D-alpha-tocopherol) is roughly twice as active in the human body as the articial form (DL-alpha-tocopherol).
- Avoid eye supplements that contain dairy products, corn or wheat as fillers, especially if you have allergies or other intolerance problems. The most reputable companies typically will formulate their supplements without necessary fillers.
To make sure you are getting a reputable brand, choose one of the popular eye supplemennts listed above or consult a knowledgable nutrition store clerk, nutritionist or health professional.
Precautions When Taking Eye Supplements
While dietary supplements, including eye supplements, are generally safe and beneficial, you should follow a few precautions. If you are pregnant, nursing or are taking blood thinners (anti-coagulants), speak to your doctor before using any type of nutritional supplements.
Even though vision supplements are a non-prescription item, do not exceed the dosage instructions on the bottle; this reduces the risk of toxicity or drug reactions.
5 More Smart Moves for Eyes
In addition to eating a healthy diet, here are five more health habits that can help support your eyes:
- Go deep.Getting solid, deep sleep sensures your retinal membranes get enough rest, too.
- Kick butt.Cigarette smoke can cause optic nerve dammage and increase the risk of cataracts andmacular degeneration. Try the YOU Docs' proven plan for quitting.
- Move more. Regular exercise can help reduce your risk of macular degeneration. And, it helps you maintain a healthyweight--another key to warding off diseases related to eye problems.
- Change your computer strategy. Hours in front of the computer can tire out your eyes fast. Try looking away for a few seconds, or close your eyes to give your eyes some rest.
- Cover up. A sharp-looking pair of shades provides more than miles of style. They also help protect your eyes against UVA and UVB rays, a duo that can damage your retinas and increase cataract risk.
First and foremost, follow your doctors recommendations for caring for your eyes. But, when you've got that ground covered, think about the everyday habits you could be adopting to help keep your vision strong and your eyes healthy.