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Top 5 Foods For Maintaining 20:20 Vision

by | Feb 7, 2011

Photo by helgabj

Now you see me, now you don’t.

Today’s guest blogger Tim Harwood is a UK based optometrist who also writes for

Top 5 Foods For Maintaining 20:20 Vision

by Tim Harwood

If you are lucky enough to have perfect vision, don’t assume it will last forever. As we get older the chances of us developing an eye disease increases dramatically–10% of people over the age of 65 have macular degeneration, and that increases to 30% over the next 10 years.

To preserve perfect vision, first you have to cover the basics:

  • Get regular eye tests: Have your vision tested at least every 24 months, as early detection increases the likelihood a disease can be treated. Although not all diseases are treatable (e.g. macular degeneration), certain diseases such as glaucoma respond excellently to medication when detected early enough.
  • Don’t ignore visual symptoms: Regardless of how recently you have had an eye test, you should never ignore visual symptoms. If you see flashing lights, floating specks or blind spots in your vision these could indicate an eye disease that needs urgent attention.

How can food help me maintain perfect vision?

The macula is in the center of our retina and is responsible for central vision, reading and recognizing faces. As we get older our macula shows signs of wear and tear, a process known as macular degeneration. There is no effective treatment for this age-related degeneration, which is why eating the right foods is extremely important.

Within the macula there are 2 key pigments:

  1. Lutein
  2. Zeaxanthin

Lutein and zeaxanthin are antioxidants found within the macula. These antioxidants reduce the amount of free radicals formed within our body as a natural consequence of our cells using oxygen (oxidation). These free radicals have degenerative effects on our eyes, which are thought to be the cause of macular degeneration. Lutein and zeaxanthin slow down this process and help preserve the macula.

Ophthalmologists are now recommending that people with early signs of macular degeneration take lutein and zeaxanthin supplements or change their diet accordingly.

What foods are high in lutein and zeaxanthin?

Here are the top 5 foods with the highest concentrations of these beneficial nutrients:

  1. Kale
  2. Spinach
  3. Peas
  4. Courgette / zucchini
  5. Brussel sprouts

Studies show that 6 mg of lutein and zeaxanthin should be eaten daily as part of your diet to provide the maximum benefit to your macula. This equates to about one large bowl of spinach or kale daily. Even if you can’t eat this amont every day, it is worth the effort to eat as much of these vegetables as you can manage.

Though these nutrients do not guarantee protection against macular degeneration, evidence suggests they at least slow the progression of the disease. In any case these vegetables are extremely healthy and may also protect against other conditions caused by oxidation such as cancer, diabetes and heart disease.

How’s your vision?

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