Health: Seeing Clearly

Dr. Rudrani Banik, MD, is a board-certified ophthalmologist specialising in an integrative approach to vision health. Here, she shares her secrets for essential nutrients to support eye health and help prevent vision loss

Around the globe, 2.2 billion people suffer from some form of vision impairment, with nearly half of these cases being preventable. 

Conditions like age-related macular degeneration (AMD), glaucoma, and cataracts are on the rise due to the increase in the average life expectancy. While many of us think eye health is as simple as eating your carrots, there is so much more we can do to protect and nourish our vision. 

A NUTRITIONAL SYMPHONY FOR THE EYES

Eyes are very complex organs, with more than 40 different parts working together to help us see. To keep our eyes healthy, we need more than just beta carotene from carrots – we need a wide variety of vitamins, minerals, antioxidants, and phytonutrients. 

Luckily, there are more than 30 different nutrients that play a role in keeping eyes in healthy condition, so there is plenty of choice. Beyond beta carotene and vitamin A, key vitamins and minerals like vitamin C and E, zinc, and omega-3 fatty acids are crucial. Antioxidants like lutein and zeaxanthin are especially vital for protecting our eyes from oxidative stress, which can lead to conditions such as AMD, cataracts, and glaucoma. 

The antioxidants help shield our eyes from harmful blue light emitted bythe sun and digital screens, which is a growing concern due to our lifestyles revolving around digital devices. 

Lutein and zeaxanthin are known as macular carotenoids and can be found naturally in the retina’s macula – that part of the eye is responsible for sharp, central vision. 

These carotenoids act as a natural blue light blocker, filtering blue light and reducing the risk of AMD. You can improve your eyes’ internal ‘blockers’ by maintaining a diet high in these antioxidants. 

GROCERY LIST FOR EYE HEALTH 

By incorporating a varied, nutrient-rich diet, you can ensure you’re getting all the nutrients your eyes crave. Here are some of the key foods to include on your grocery list for improved eye health: 

• Leafy Greens: Spinach, kale, and collard greens are full of lutein and zeaxanthin. It’s essential to get them from your diet since they cannot be produced naturally. A daily intake of 10-20 mg of lutein and 1-2 mg of zeaxanthin can reduce the risk of AMD. 

• Bell Peppers: Bright orange and yellow bell peppers are excellent sources of lutein and zeaxanthin. These vegetables can help protect against digital eye strain.

• Egg Yolks: Egg yolks are another great source of lutein and zeaxanthin. Eating them in moderation provides you with a healthy dose of these vital nutrients. 

• Fatty Fish: Omega-3 fatty acids, particularly EPA and DHA, are crucial for reducing inflammation in theeyes and supporting eye health. The fatty ‘SMASH’ fish including salmon, mackerel, anchovies, sardines, and herring, are all rich in these essential fats. 

• Nuts and Seeds: If you’re looking for plant-based omega-3s, try flaxseeds, chia seeds, and walnuts which offer other nutrients beneficial for your eye health. 

• Berries and Citrus Fruits: Bioflavonoids like quercetin, resveratrol,and anthocyanidins, are found in berries and citrus fruits which protectagainst oxidative damage and may also improve circulation in your eyes. Berries like blueberries and blackberries can even enhance night vision and help reduce eye fatigue.

• Turmeric: This vibrant yellow spice contains curcumin, an anti- inflammatory compound that can help reduce the symptoms of dry eye, cataracts, and even glaucoma. To incorporate turmeric, try adding a small amount daily to soups, stews, or even tea, or take it in supplement form. 

FILLING IN THE GAPS WITH SUPPLEMENTATION

Since it can be challenging to get all the nutrients you need from food alone, supplements can play an important role. Lutein and zeaxanthin, and turmeric supplements, as well as omega-3 fish oil or algae-based DHA supplements, can help fill in those nutrient gaps in your diet. When choosing a supplement, make sure it contains the right amounts of the key nutrients for eye health. For example, research suggests that lutein supplements should contain at least 10 mg per day for maximum benefit. 

Omega-3 fish oil supplements have a huge impact to eye health, particularly with conditions like dry eye disease. Dry eyes are a common complaint among people who spend hours on screens, due to overexposure to blue light and a decreased blink rate. Omega-3 not only improves your tear production, but also helps reduce inflammation, an underlying factor in dry eye and AMD. 

ENVISION YOUR FUTURE 

Taking care of your eyes doesn’t have to be complicated. We will all experience an eye issue at some point in our lives, but the good news is that many of these issues are preventable or manageable by making simple changes to give your eyes the nutrients they need to stay healthy for years to come. 

So, whether you’re looking to prevent future vision problems or address existing concerns, the best time to start caring for your eye health is right now. Your vision is priceless, so give your eyes the nourishment and care they deserve. A healthy and varied diet full of colourful, nutrient-dense foods is one of the most powerful ways to protect your eyesight and ensure a clear, vibrant future. 

MEET THE EXPERT 

Dr Rudrani Banik, MD is a board-certified ophthalmologist and fellowship-trained neuro- ophthalmologist specialising in an integrative approach to vision health. Dr Banik is author to Beyond Carrots and Dr. Rani’s Visionary Kitchen, and founder of The Eye Health Summit, a free global event on integrative eye health. 

www.drranibanik.com