The two most common age-related eye diseases are macular degeneration and cataracts. These can develop due to oxidative damage by free radicals, which are formed by pollutants like smoke and ultra-violet light.
Age-related macular degeneration (AMD)
The macular is the area in the centre of the retina that allows detailed central vision and colour vision. With AMD a breakdown of cells in the retina occurs so that vision is distorted by the creation of a blind spot. Symptoms include blurry areas on printed text, a wavy or bent appearance to straight lines of text, and dark spaces blocking the centre area of vision. AMD has been identified as the leading cause of irreversible blindness and visual impairment in the elderly in the western world.
Cataracts
Cataracts are a clouding of the normally transparent lens of the eye causing blurred or double vision and sensitivity to light and glare which may effect driving, especially at night.
Antioxidants for Eye Health
Eating for eye health means eating foods containing antioxidant vitamins and carotenoids. Antioxidants are thought to protect cells in the retina from the harmful effects of free radicals. While a wide range of dietary antioxidants are thought to be beneficial those that are responsible for bright colours in fruit and vegetables are most protective. Studies on eye health suggest that diets rich in fruit and vegetables decrease the risk of these eye diseases, especially macular degeneration and to some extent cataracts.
The following are vitamins and carotenoids that have a strong antioxidant effect:
- » Vitamin C –found in citrus fruits, potatoes, tomatoes, green vegetables
- » Vitamin E – found in vegetable oils, nuts, fish, whole grains
- » Provitamin A Carotenoids e.g. Beta carotene - found in carrots, kumara, green leafy vegetables, apricots
- » Non-provitamin A Carotenoids, particularly lutein and zeaxanthin, are thought to absorb damaging blue light that enters the eye and are found in spinach, peas, broccoli, cabbage, peppers, kale, melon, guava, corn, nectarines, oranges and papaya
Eating at least three servings of vegetables and two of fruit high in these antioxidants may help to keep eyes healthy. Using fresh, frozen and canned fruit and juices makes it easy to access many different colours and varieties of produce all year round.
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