How Nutrition Shapes the Health of Your Eyes

When we think about healthy eating, we usually picture stronger muscles, better digestion, or sharper memory.  But your eyes? They’re often left out of the conversation — even though they depend on nutrients just as much as the rest of your body.

Your eyes are some of the most energy-demanding organs you have.  Every blink, every moment of focus, every shift from screen to sunlight depends on a steady supply of vitamins, minerals, and antioxidants. The right foods can help sharpen your vision today and protect against age-related problems in the future.

Let’s dive into the fascinating connection between nutrition and your eyes, and explore what you can eat to keep your vision clear and your eyes comfortable.

Vitamin A: The Classic Eye Health Nutrient

Vitamin A is famous for a reason. It helps create a pigment in the retina that allows you to see in low light. Without enough of it, night driving might get tricky — or you may even experience night blindness.

Vitamin A also supports:

  • A healthy surface of the eye (the cornea)
  • Moisture production to prevent dry eye
  • Immune defenses that protect the eyes from infection

Top sources: Sweet potatoes, carrots, spinach, kale, cantaloupe, eggs, and dairy.

 

Lutein & Zeaxanthin: Natural Blue-Light Filters

These two antioxidants are like sunglasses built right into your eyes. They gather in the macula — the part of the retina responsible for sharp central vision — and absorb harmful blue light from the sun and digital screens.

Why they matter:

  • Reduce risk of age-related macular degeneration (AMD)
  • Lower risk of cataracts
  • Support visual performance in bright light

Where to find them: Dark leafy greens (spinach, kale, collards), broccoli, peas, and egg yolks.

 

Omega-3 Fatty Acids: Moisturizing from the Inside Out

If your eyes often feel gritty, tired, or irritated, omega-3s may help. These healthy fats support the oily layer of your tears, keeping them from evaporating too fast — a major cause of dry eye.  Omega-3s also play a structural role in the retina and have anti-inflammatory benefits.

Good sources: Salmon, sardines, mackerel, anchovies, chia seeds, flaxseeds, and walnuts.

 

Vitamins C & E: Antioxidants for Long-Term Protection

Your eyes are exposed daily to oxygen, sunlight, and environmental stress — all of which create free radicals that can damage delicate tissues. Vitamins C and E act as antioxidants, neutralizing these free radicals and protecting your lenses and retinas.

They may help reduce the risk of:

  • Cataracts
  • Age-related eye damage

Get more from:

  • Vitamin C: citrus, strawberries, bell peppers, tomatoes
  • Vitamin E: almonds, sunflower seeds, avocados, plant oils

 

Zinc: The Vision Support Mineral

Zinc helps your body absorb and move vitamin A to the retina, where it’s needed for vision. It also supports enzymes that defend the eyes against oxidative stress.

Sources: Pumpkin seeds, lentils, chickpeas, beef, poultry, and whole grains.

 

The Best Eating Pattern for Healthy Eyes

While individual nutrients matter, your overall diet has the biggest influence. Research shows that a Mediterranean-style diet — rich in plants, healthy fats, and whole foods — is especially protective.

Build an eye-friendly plate with:

  • Leafy greens
  • Colorful vegetables
  • Fatty fish
  • Beans and legumes
  • Nuts and seeds
  • Whole grains
  • Olive oil
  • Limited processed foods and sugars

This pattern fights inflammation, supports blood vessel health, and provides a steady supply of eye-protective nutrients.

 

What About Supplements?

Supplements aren’t a replacement for food, but they can help in certain cases — particularly for people with intermediate macular degeneration, where the AREDS2 formula has been proven to slow disease progression.

For others, supplements may help if your diet lacks specific nutrients like omega-3s, B12 (for vegans), or lutein.

Always check with an eye doctor before starting an eye-health supplement routine.

 

The Bottom Line

Your eyes are an extension of your overall health — and they thrive on the nutrients you feed them. Whether you want to ease dry eye, sharpen your daily vision, or protect against age-related changes, your plate is one of your most powerful tools.

A balanced, colorful diet nourishes your vision from the inside out. What you eat today truly can shape how you see tomorrow.

Visit our website page: EyeCook for recipes that are rich with vitamins and nutrients for better vision and health!

AMD/Low Vision Awareness Month

Low vision affects millions of Americans — including many older adults. People with low vision aren’t blind, but because of their vision loss, they may not be able to do everyday tasks like driving or reading even with glasses.

What is Low Vision?

When your eyesight is impaired to the degree that you struggle with daily tasks like reading or cooking – or that you have difficulty recognizing faces, you may have a medical condition referred to as low vision. Someone with low vision can’t simply put on a pair of glasses or contacts and see well; this condition is beyond the typical loss of vision that occurs with aging.

Individuals experiencing low vision can struggle with maintaining independence; hobbies, reading and even socializing may become challenging as vision loss progresses. Because of the impact low vision can have on your life, it is important to have your eyes checked by a low vision specialist if you have any concerns. Since it is unusual to be able to restore vision once it is lost, screenings can help preserve the vision you have and help you access adaptive lenses and devices if you need them. While there is not a cure for low vision,  a low vision specialist can help you adapt and if needed, create a vision rehabilitation program designed to meet your specific needs.

If you are experiencing trouble seeing even with prescription eye glasses, ask your optometrist or ophthalmologist for a low vision evaluation. If your practitioner does not perform this evaluation, request a referral to a low vision specialist in a private practice, at a Braille Institute or a University Eye Care Institute. 

Low vision is often caused by one of these conditions despite adequate treatment:

  • Age-related macular degeneration (AMD) –AMD is a progressive eye condition affecting as many as 15 million Americans. The disease attacks the macula of the eye, where our sharpest central vision occurs, affecting reading, driving, identifying faces, watching television, safely navigating stairs and performing other daily tasks. Although it rarely results in complete blindness, it robs the individual of all but the outermost, peripheral vision, leaving only dim images or black holes at the center of vision. Read more

  • Diabetes– Diabetic retinopathy is the most common diabetic eye disease and a leading cause of blindness in American adults caused by changes in the blood vessels of the retina.

In some people with diabetic retinopathy, blood vessels may swell and leak fluid or blood inside the eye. In other people, abnormal new blood vessels grow on the surface of the retina. The retina is the light-sensitive tissue at the back of the eye. A healthy retina is necessary for good vision.  Read More 

  • Glaucoma– Glaucoma is a disease that causes damage to the major nerve of the eye called the optic nerve, a part of the central nervous system that carries visual information from the eye to the brain

The eye experiences a gradual increase of intraocular pressure (IOP) due to an imbalance of the fluid produced in the eye and the amount of fluid drained. Over time, elevated IOP can cause vision loss. The most common form of glaucoma is primary open angle glaucoma which affects about 3 million Americans. However, there are other types including narrow angle, congenital, normal tension, and secondary glaucoma. Read more

Reducing your risk for Low Vision

Practicing healthy daily lifestyle habits can reduce your risk for low vision. A healthy diet, not smoking and maintaining healthy blood pressure are important first steps. Other healthy habits that can lower the risk include:

  • Eat a diet with plenty of green, leafy vegetables such as kale, spinach, and collard greens, and fresh fruit.
  • Fish that is high in omega-3 fatty acids is good for eye health. Try to include it in your diet at least once or twice a week. Types of fish that are high in omega-3 fatty acids include salmon, sardines, mackerel, herring, and albacore tuna.
  • It’s important to keep your body healthy. Maintain a healthy weight, exercise regularly, maintain healthy blood pressure and cholesterol levels. The healthier your body, the more it can foster good eye health. Visit our website for eye healthy recipes Eye Cook.
  • Protect your eyes. Wear sunglasses and a hat with a visor in bright sunlight to protect your eyes from potentially harmful ultra-violet (UV) light and blue light.

Low Vision Reading Apps on Your Smartphone

Reading often is one of the most difficult challenges for visually impaired people. Many people with low vision give up reading altogether, because what used to be an enjoyable, effortless activity now requires thought, preparation and a lot of adjustment. In short, reading is just no fun anymore. 

The American Academy of Ophthalmology (AAO) has listed some of the top apps, devices and resources for people with low vision, below are a few listed for reading app, for more apps visit American Academy of Ophthalmology.

Regular eye exams are essential for all adults; it is recommended that adults over the age of 60 have eye exams each year. If your vision can not be improved to the point that you are able to see the things you need to see or read, your eye care professional can refer you to a low vision specialist. This specialist differs from a conventional optometrist and is trained to evaluate your low vision problem and offer solutions to help you retain or regain independence and the ability to do things you enjoy again.

For more information on AMD and other visual impairments – EYE CONDITIONS

 

More Low Vision resources

Save Your Vision Month –

Save Your Vision Month is here.

We at DEF remind you to prioritize your eyes in 2024

In honor of Save Your Vision Month, here are some everyday things you can control to help “Save Your Vision”.

  • Enjoy a cup of tea –Green tea contains antioxidants, like vitamins C and E, lutein, and zeaxanthin that help protect against AMD and cataracts. It is it hydrating, helping you produce tears.
  • Take time to blink – On an average you blink about 15 – 20 times a minute. However, that rate drops by half when viewing text on a screen. Try using the 20/20/20 rule when staring at a screen: Every 20 minutes, look 20 feet away for 20 seconds so you can blink naturally and give your eyes time to relax.
  • Wear sunglasses and a hat – Exposure to ultraviolet (UV) rays can deteriorate vision over time and can lead to cataracts and possibly age-related macular degeneration (AMD). The American Optometric Association recommends sunglasses that block at least 99 percent of UVA and UVB radiation and that screen out 75 – 90% of visible light. And if you plan to spend a lot of time outdoors, it’s a good idea to get sunglasses with lenses that are polarized, which means that they’ve been treated to reduce glare. We suggest wearing a large brimmed hat to further protect your eyes.
  • Increase the seafood in your diet – Omega-3 fatty acids have been shown to bolster heart and brain health, as well as decrease your risk of eye disease. Studies show consuming omega-3 fatty acids, whether in foods you eat or in a supplement. It may help reduce your risk of developing macular degeneration. Research also shows not only can omega-3 fatty acids help reduce your risk of developing dry eyes, but it may also help treat bothersome symptoms as well.
  • Eat a rainbow – Eating a full rainbow of fruits and vegetables regularly helps give your body the nutrients it needs. In addition to fiber, vitamins and minerals, naturally colored foods contain what are known as phytochemicals, which are disease-fighting substances that also give fruits and vegetable their array of colors. Star nutrients are lutein and zeaxanthin—pigments found in such foods as dark, leafy greens, broccoli, zucchini, peas, and Brussels sprouts.  Also important are antioxidants found in red foods such as strawberries, cherries, red peppers and raspberries, orange foods have beta-carotene and include carrots, pumpkins, sweet potatoes and yams.
  • Use digital screens at a safe distance – The brightness and glare from computers, tablets, smartphones and televisions can lead to eyestrain after prolonged use. Recent studies have also shown ill-effects from the UV rays from these devices. Symptoms can include headaches, blurred vision, dry or red eyes and difficulty refocusing. Experts recommend keeping the computer screen at least an arm’s length away and that you hold a handheld device at least 16 inches from your eyes.
  • Contact lens solutions serve a purpose –The most harmful but common problem is moistening contacts with saliva instead of saline solution. Proper contact lens care is important for keeping and free from infection.
  • Make-up makeover – Replace tubes of mascara after three months, as it is a breeding ground for bacteria. Sharpen liner pencils regularly and while it is okay to line the base of your lashes, using the liner inside the lash line can block oil glands. Replace eye shadows yearly and don’t share your eye cosmetics.
  • Use protective goggles – According to studies nearly half of eye injuries happen at home. These injuries occur when protective eyewear is not used or when the incorrect protective eyewear is used and an exposure occurs from around or under the protective eye equipment.  Sports activities are another cause of eye injuries, from contact sports to sports that use balls that could catch you unaware.  When snowboarding or skiing remember to protect your eyes from the sun and wind with tinted goggles that have UV protection.
  • Have a yearly eye exam – Even if you don’t wear corrective lenses, adults should get a comprehensive eye exam (which includes dilating your pupils with drops) by age 40. After that a yearly eye exam is recommended to keep your eyes healthy and catch any changes in your eyes that may be indicators of eye disease. If you have a family history of glaucoma or age-related macular degeneration, or you have diabetes, you are at a higher risk for vision-related issues and your doctor may elect to see you more often. If you have symptoms such as persistent pain inside or behind your eyes, redness, or gradual loss of vision, make an appointment with your doctor immediately.

September is Healthy Aging Month

Healthy Aging Month is an annual health observance designed to focus national attention on the positive aspects of growing older.  Aging is a process that brings many changes. Vision loss and blindness, however, do not have to be one of them. There are several simple steps you can take to help keep your eyes healthy for the rest of your life.

Eye diseases often have no early symptoms, but can be detected during a comprehensive dilated eye exam.  A comprehensive dilated eye exam is different from the basic eye exam or screening you have for glasses or contacts. By dilating the pupils and examining the back of the eyes, your eye care professional can detect eye diseases in their early stages, before vision loss occurs. By performing a comprehensive eye exam, your eye care professional can check for early signs of –

Here are some other tips to maintain healthy vision now and as you age:

  • Eat a healthy, balanced diet. Fruits and vegetables can help keep your eyes healthy. Visit our website for healthy eye recipes, click here Eye Cook.

 

 

  • Maintain a healthy weight. Being overweight increases your risk for diabetes. By exercising regularly, you can help keep your body healthy and prevent vision loss. 

 

 

  • Don’t smoke. Smoking increases your risk for age-related macular degeneration, cataract, and other eye diseases and conditions that can damage the optic nerve.

 

 

 

  • Wear protective eyewear when outdoors. Protecting your eyes from the sun’s ultraviolet rays when you are outdoors is vital for your eye health.  Wearing sunglasses that block 99 to 100 percent of both UV-A and UV-B radiation.

 

  • Know your family history.  Talk to your family members about their eye health history. It’s important to know if anyone has been diagnosed with a disease or condition since many are hereditary, such as glaucoma, macular degeneration, and diabetes . This will help determine if you are at higher risk for developing an eye disease or condition.

 

  • Consider a multivitamin. Vitamins C, E and the mineral zinc have been shown to promote eye health.  Vitamins with Lutein and Zeaxanthin have been known to help patients with moderate to severe age-related macular degeneration.

 

  • Give your eyes a rest.  If you spend a lot of time at the computer or focusing at any one distance, you sometimes forget to blink, resulting in dryness and eye fatigue.  Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain. Consider using a lubricant eye drop during long periods of intense eye use and rest your eyes for 5 minutes.

You can’t stop time, but you can take care of your eyes so that they remain healthy as you age. Having a healthy vision can be possible at any age! Even if you are not experiencing vision problems, visiting an eye care professional regularly for a comprehensive dilated eye exam is the most important thing you can do to reduce your risk of vision loss as you age.

Download “Everyone’s vision can change with age”
A handout with explanation on how vision can change with age.

February is AMD/Low Vision Awareness Month

Age-Related Macular Degeneration (AMD) Awareness Month is observed annually every February. It’s an awareness month targeted at spreading information about AMD and other sight threatening diseases that could lead to visual impairment.

AMD is a disease that is a leading cause of low vision in Americans older than 50 years of age. The macula is the part of the eye affected by this disease, a pigmented, oval-shaped part of the retina. About 5mm in diameter, it is responsible for the central vision required for driving, reading, and fine detail. AMD, is a progressive disease that causes retinal cells to slowly die, though it causes no physical pain.

Medical experts have been able to identify some risk factors that might lead to the onset of AMD, including high blood pressure, high levels of blood cholesterol, obesity, and smoking. Other risk factors that a person has no control over are age, heredity, race, and gender. Symptoms of the disease include blurry vision, blind spots, straight lines appearing wavy, doorways seeming crooked, and objects appearing farther away or smaller. When any of these symptoms present themselves, the concerned individual is advised to immediately visit an ophthalmologist.

Watch the video below to learn more about AMD presented by M. Cristina Kenney, MD, PhD

 

For more information on AMD and other visual impairments – EYE CONDITIONS

The Discovery Eye Foundation is committed to finding a treatment for Dry AMD which makes up 85% of AMD cases and for which there is no FDA approved treatment as yet. This could preserve the vision of millions of people.  Luckily, there are treatments for Wet AMD. Right now, research supported by DEF at the Gavin Herbert Eye Institute, University of California Irvine, Medical School is on the cutting edge of promising breakthroughs that could make the difference in the lives of so many. 

If you would like to help support DEF’s sight-saving research, click here DONATE NOW.  Your generosity may help save your vision or that of someone you love.

A Thanksgiving Spread that Promotes Eye Health

Thanksgiving is almost here; a meal that nourishes the family bonds and traditions.  It’s the one time of the year where you can guarantee your eyes will be bigger than your stomach. This meal also has another added bonus — almost every item on the Thanksgiving table is healthy for your eyesight!

Here are several of the most popular Thanksgiving dishes and their corresponding benefits to your eye health:

Turkey –

No Thanksgiving is complete without a turkey, roasted golden brown and stuffed with fresh vegetables and herbs. Turkey is loaded with zinc and B-vitamin niacin, which helps prevent the formation of cataracts. Cataracts are the leading cause of vision loss in the United States, so gobble up!  You are “preventing” cataracts with every bite.

 

Spinach, Green Bean Casserole, Asparagus and Brussel Sprouts –

These foods and other leafy greens are loaded with lutein and zeaxanthin, two nutrients that protect the retina, which may also help reduce the risk of cataracts and macular degeneration.  Healthy Green Bean Casserole Recipe

 

Sweet Potatoes –

Sweet potatoes are full of Beta-carotene, which is a carotenoid and antioxidant that promotes night vision and overall good eyesight. Sweet potatoes are also loaded with vitamins C and E. Diets that are rich in these vitamins can help prevent or delay the development of cataracts and macular degeneration. Mashed Sweet Potatoes Recipe

 

Cranberry Sauce –

Cranberries contain bioflavonoids, a large class of antioxidants. Bioflavonoids are found in the pulp, skin and rinds of foods that contain vitamin C. Both flavonoids and vitamin C help protect the eyes from free radical damage caused by pollution and the body’s normal metabolic processes.

 

Pumpkin Pie –

Pumpkin is one of the best sources of vitamin A, so pumpkin pie is an eye-healthy dessert. In fact, one cup of cooked, mashed pumpkin contains more than 200 percent of the recommended daily intake of Vitamin A. Vitamin A provides nourishment and protection to the eye’s lens, cornea and macula (part of the retina), so it improves night vision. 

 

A diet that’s full of the right nutrients is a great start to keeping your eyes healthy, but don’t forget that regular eye exams are equally important! We hope you enjoy a happy and delicious Thanksgiving with family and friends.

*For more eye healthy recipes click here EYE COOK

LUTEIN AND ZEAXANTHIN

Why Lutein & Zeaxanthin are vital for healthy vision.

Good nutrition is important to keep your eyes healthy.  Researchers have linked two very important eye nutrients that play a key role in healthy vision.  Lutein (LOO-teen) and Zeaxanthin (zee-ah-ZAN-thin), both are potent antioxidants and are best known for protecting your eyes and may reduce your risk for macular degeneration and cataracts.

Lutein and zeaxanthin are two types of carotenoids (kuh-RAH-teh-noids), which are yellow to red pigments found widely in vegetables and other plants and lutein is a yellow pigment, in high concentrations it appears orange-red.

Both lutein and zeaxanthin can also be found in high concentrations in the macula of the human eye.  The macula is essential for vision. Lutein and zeaxanthin work as important antioxidants in this area by protecting your eyes from harmful free radicals. It’s thought that a reduction of these antioxidants over time can impair eye health.  Along with other natural antioxidants, including vitamin C, beta-carotene (vitamin A) and vitamin E, these important pigments guard the body from damaging effects of free radicals, which are reactive molecules that can destroy cells and play a role in many diseases.  It is also believed that lutein and zeaxanthin in the macula block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light-induced oxidative damage that could lead to macular degeneration (AMD).

Unfortunately, the human body does not naturally make the lutein and zeaxanthin it needs. This is why getting daily amounts of lutein and zeaxanthin through your diet or nutritional supplements can help maintain good eye health.

 

Foods that Contain Lutein and Zeaxanthin

Diets rich in these two nutrients may help hold off age-related eye diseases. The best natural food sources of lutein and zeaxanthin are green leafy vegetables and other green or yellow vegetables. Among these, cooked kale and cooked spinach top the list.

Key sources of these carotenoids include kale, parsley, spinach, broccoli and peas. Orange juice, honeydew melon, kiwis, red peppers, squash and grapes are also good sources of lutein and zeaxanthin.

In addition, egg yolk may be an important source of lutein and zeaxanthin, as the high fat content of the yolk may improve the absorption of these nutrients.

For eye healthy recipes visit Eye Cook

Lutein and Zeaxanthin Supplements

Because of the benefits of lutein and zeaxanthin, many nutritional companies have added these carotenoids to their multiple vitamin formulas. Others have introduced special eye vitamins that are predominantly lutein and zeaxanthin supplements.

Some popular lutein and zeaxanthin supplements include:

  • MacuHealth with LMZ3 (MacuHealth LLC)
  • EyePromise Zeaxanthin (Zeavision)
  • ICaps Eye Vitamin Lutein & Zeaxanthin Formula (Alcon)
  • Macula Complete (Biosyntrx)
  • MacularProtect Complete (ScienceBased Health)
  • MaxiVision Ocular Formula (MedOp)
  • OcuGuard Plus (TwinLab)
  • Ocuvite (Bausch + Lomb

The source of lutein in many lutein supplements is marigold flowers, while for zeaxanthin it is often red peppers. If you choose a lutein and zeaxanthin supplement, make sure it’s a high quality product from a reputable dietary supplement company.

Be sure to keep in mind that individuals sometimes react differently to certain supplements, which can have unintended effects such as adverse reactions with medications. Consult with your physician or eye doctor before trying any vision supplements.

For Eye Healthy Recipes visit Eye Cook

Remember that taking dietary supplements does not replace a healthy diet. Eating a well-balanced diet that includes plenty of fruits and vegetables usually is the best way to get the important eye nutrients you need.

Age-Related Macular Degeneration Month

Have you ever noticed how many people, places, things, and even a rather unattractive groundhog are designated and honored with a day, a month, or a year?  Now, I am not putting down Punxsutawney Phil because I do want him to see his shadow and promise us an early spring.  In our designation of things, we also should pay homage to values and causes that are important in our history and our health.  I am glad that I am reminded every November of our Veterans on a special day or the Presidents who have served our nation.  Certainly Dr. King’s birthday and Black History Month place an appropriate focus on issues that society is still working to solve.

So, I was delighted when I heard that February is Age-Related Macular Degeneration Month.  More than any other eye disease AMD affects the largest number of people over 65 of European lineage.  In fact, as I write this piece, over 15 million Americans are struggling within its dry form, currently an incurable condition.  It’s projected that if we are not able to solve the riddle of AMD by the year 2050, the number of senior Americans with AMD will be more than 30 million.

The Discovery Eye Foundation is committed to finding the answer that will preserve the vision of millions of people.  Right now research supported by DEF at the Gavin Herbert Eye Institute, University of California Irvine, Medical School is on the cutting edge of promising breakthroughs that could make the difference in the lives of so many.  

Please join me in supporting this most worthy effort by contributing whatever you can to DEF and its important work.  Our vision may depend on your generosity.

 

Tom Sullivan
DEF’s Ambassador of Vision
sullivanvision.com

Mitochondrial Revolution: New Hope for AMD and Aging Diseases

How many times have we heard: “This field has been thoroughly studied, and we know all there is to know; there is no reason to continue investigating, because there is nothing more to find out on the subject”? This has been the attitude of some researchers with respect to the importance of mitochondria and diseases. For more than 50 years, we have known that mitochondria, which are the “batteries” of the cell, are critical for energy production. But many believed they did not have other major roles in the health of the cell, so when it came to developing drugs against diseases, mitochondria were overlooked.

That idea has now been turned on its head.

Mitochondria

Led by Discovery Eye Foundation (DEF) Research Director Dr. Cristina Kenney, the Mitochondria Research Group believed that, to really discover something new, you have to look in novel areas. This group has done just that. Using the transmitochondrial cybrid model, which are cell lines with identical nuclei, but with each line containing mitochondria from a different person, they have shown that the mitochondria have major regulation powers over cell behavior and expression of disease-related pathways. This is significant, because the mitochondria then become a target for therapies to combat diseases.

Kenney’s group is investigating various drugs and substances that will keep the mitochondria healthy and, ultimately, improve the health of the retinal cells in age-related macular degeneration (AMD). But it does not stop there. This same approach to developing mitochondria-targeting drugs is being pursued for drugs to treat Parkinson’s disease, Alzheimer’s disease, leukemia, various cancers, heart failure, thrombosis, stroke, diabetic retinopathy, Leber hereditary optic neuropathy, and even liver toxicity from acetaminophen.

The continued support from DEF, especially in the early stages of the mitochondria research, has fostered a new area to be opened up, specifically for AMD and diabetic retinopathy. In turn, this has allowed new collaborations among Kenney and researchers from the eye field, and laboratories studying the brain and neurodegeneration, cardiology, cancer therapies and methods to reduce side effects from cancer drugs. Kenney’s discoveries using cybrids have revolutionized the field of mitochondrial research, showing that mitochondria have wide-ranging biological effects never imagined and opening up the field of mitochondrial therapy to careful investigation.

You can help make a difference by supporting DEF’s sight saving research. Help our researchers advance AMD research by donating today! 

DonateNow

 

Lauren HauptmanLauren Hauptman
Lauren Hauptman Ink

Eye Healthy Foods for the Holidays

Sharing meals with family and friends is one of the major highlights of the holiday season. Whether you treat yourself to old recipes or you try new ones, consider adding these eye-healthy foods to your holiday feast!

LEAFY GREEN VEGETABLES

Be sure to start your holiday meal with a salad, it’s an excellent way to ensure that you and your guests get plenty of zeaxanthin and lutein, two nutrients that help protect your central vision. Adding kale, spinach, or romaine lettuce to salads helps your eyes absorb damaging blue light, combats the effects of cigarette smoke and pollution, and also decreases your risk of developing age-related macular degeneration (AMD), a condition that affects the macula, the part of your retina responsible for central vision. You will also find lutein in grapes, kiwis, broccoli, peas, corn, Swiss chard, and collard greens. 

TURKEY AND BEEF

Turkey and lean beef, two of the main ingredients in many holiday meals, keep your eyes strong and healthy. Both foods are high in zinc, a nutrient important to the retina and the choroid layer under the retina. Zinc is essential for good night vision. Eating foods that are high in the nutrient can also reduce your risk of cataracts and AMD. Other foods that contain zinc include pork, dairy products, chick peas, black-eyed peas, crab, oysters, beans, spinach, mushrooms, cashews, and almonds. 

CARROTS

It wasn’t an old wives tale, it is true Carrots are good for your eyes! They contain beta carotene, a substance that turns into vitamin A when eaten. Eating carrots can benefit your night vision and could possibly reduce your risk of cataracts, AMD, and dry eyes. Other foods that contain beta carotene include pumpkin, sweet potatoes, and butternut squash. All great ingredients to include into your holiday feast. 

FISH

Fish contain omega-3 fatty acids, which can reduce your risk of developing AMD, dry eye, and glaucoma. Salmon, mackerel, flounder, tuna, halibut, herring, and sardines would be a great addition to your holiday meals.
 

WHOLE GRAINS

Whole grains reduce your risk of heart disease, obesity, and type 2 diabetes and can also decrease your risk of AMD. Substituting whole grain flour for white flour in holiday breads and muffins is a simple way to boost your whole grain intake. Other good whole grain sources include wild rice, brown rice, popcorn, oatmeal, bulgur, barley, buckwheat, and couscous. 

FRUIT

Fruits high in vitamin C, such as strawberries and oranges, also offer important vision benefits. Vitamin C is an antioxidant, a substance that can prevent cell damage caused by free radicals. Vitamin C-rich foods help keep the collagen in your cornea healthy and reduce the risk of cataracts and AMD. You can also find vitamin C in grapefruit, kiwi, blueberries, peas, broccoli, and tomatoes.

Sensible food choices, along with regular eye examinations, can help you protect your vision. For eye healthy recipes, visit our EYE COOK section in our website.

Happy Eating and Happy Holidays!