By: Robert Abel, Jr., M.D.

Since March is national “Save Your Vision Month,” now is an excellent time to remind everyone about the importance of healthy eating habits for optimum eye health.

More than 22 million Americans suffer from cataracts and age-related macular degeneration (AMD), the two leading causes of visual loss. Based on research by the National Eye Institute, in addition to countless clinical trials, studies and surveys, there is a positive correlation between good nutrition and the prevention of AMD and cataracts. Studies have suggested that by eating foods rich in six nutrients — antioxidants lutein and zeaxanthin, beta carotene, vitamin C, vitamin E, zinc, and Omega-3 fatty acids — you can protect your eyes from disease. In other words, healthy eating habits can mean healthy eyes.

Here, then, are my top food recommendations for sight:

• Cold water fish (sardines, cod, mackerel, tuna) are an excellent source of DHA, which provides structural support to cell membranes. DHA is also recommended for dry eyes, treatment for macular degeneration, and sight preservation.
• Spinach, kale and green leafy vegetables are rich in carotenoids, especially lutein and zeaxanthin. Lutein, a yellow pigment, protects the macula from sun damage and from blue light.
• Eggs are rich in cysteine, sulfur, lecithin, amino acids and lutein. Sulfur-containing compounds protect the lens of the eye from cataract formation.
• Garlic, onions, shallots and capers are also rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye, and the whole body.
• Soy is low in fat and rich in protein. It has become a staple in vegetarian diets. Soy contains essential fatty acids, phytoestrogens, vitamin E and natural anti-inflammatory agents.
• Fruits and vegetables are the cornerstones of the diet our mothers instilled in us, and they were right! Fruits and vegetables contain vitamins A, C, and E and beta-carotene. The yellow vegetables, such as carrots and squash, are important for daytime vision.
• Blueberries and grapes contain anthocyanins, which improve night vision. A cup full of blueberries, huckleberry jam, or a 100 mg bilberry supplement should improve dark adaptation within 30 minutes.
• Wine, known to have a cardioprotective effect, has many important nutrients, which protect vision, heart and blood flow. Needless to say, moderation is always important.
• Nuts and berries are nature’s most concentrated food sources. Grains, such as flaxseed, are high in the beneficial Omega-3 fatty acids, which help lower cholesterol and stabilize cell membranes.
• Virgin olive oil is a mono-unsaturated oil, and is a healthy alternative to butter and margarine.

Eating healthy and appropriate supplementation for your eyes could be the most promising means of protecting your eyes from AMD and cataracts, and will benefit your whole body. But you want also to reduce saturated fats, processed foods, salt, and refined sugars. Exercise is, of course, a vital constituent importance as well.

Dr. Abel is a part of the thirteen-physician team at Delaware Ophthalmology Consultants. For more information about this article or to schedule an appointment, call 302-479-EYES (3937) or visit www.delawareeyes.com. Delaware Ophthalmology Consultants has two convenient offices in Wilmington, and a third now open in Middletown. Each location offers full-service optical centers featuring affordable, fashionable frame designs and the latest in lens technology.