Health, Eyesight
Sight is one of our most precious senses yet we often take our eye health for granted but as we age, the risk of conditions such as cataracts, glaucoma and age-related macular degeneration all increase.
Although these are all part of the normal ageing process, there are things you can do to keep them at bay. According to optometrists, there are many ways to improve eyesight, from vision exercises to a better diet and supplementation.
As seen on the BBC Show ‘Trust Me I’m A Doctor’ diet plays a vital role in supporting our eye health. Now there is some promising information that taking supplements that contain both lutein and zeaxanthin can improve eye health but the programme also mentioned another ingredients called meso-zeaxanthin but what is this?
Mesozeaxanthin is not naturally found in the diet – it is only found in nature in a few places such as goldfish skin. As we readily make both zeaxanthin and meso-zeaxanthin from lutein, lutein is, in fact, the only supplement we really need.
One concern about using meso-zeaxanthin in any supplement is that it is classed as a ‘novel’ artificial substance made by heating zeaxanthin, and there is currently insufficient safety data to show whether or not it is safe to include in supplements.
Lutein is a yellow, carotenoid pigment that is vital for healthy eyes. It cannot be made in the body and must come from the diet. Some lutein is converted into other carotenoids – zeaxanthin and meso-zeaxanthin – in the eye when needed. Together these yellow pigments act like ‘nature’s sunglasses’ to filter out damaging blue light.
Rob Hobson, Healthspan Head of Nutrition says: ‘We know foods rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega 3 fatty acids DHA and EPA are good for eye health and these nutrients are linked to lower risk for age-related macular degeneration (AMD), cataract and dry eye later in life. Supporting our diet with a supplement such as Healthspan Retinex® Max that contains 20mg of natural lutein and 2,000?g of zeaxanthin sourced from marigolds. Vitamin B2 (riboflavin) also included can play a role in maintaining healthy levels of these nutrients in the eyes. Including plenty of greens in your diet is a great way to up your intake of both lutein and zeaxanthin.’
Research published in Optometry – the Journal of the American Optometric Association – shows that taking 10mg lutein supplements per day can even improve visual acuity in people with ‘dry’ AMD by the equivalent of 5.4 letters on a Snellen chart compared with no improvement in those taking inactive placebo.
Age-related macular degeneration (AMD) associated with reduced levels of carotenoid pigments in the macula – the part of the retina responsible for fine vision – AMD is a painless, progressive disorder and one of the most common causes of visual loss in later life.
The yellow pigments present in the macula, known as lutein and zeaxanthin, help to filter out harmful blue light, helping to neutralise the damaging chemicals produced during light detection. When levels of these pigments are reduced, cell damage increases, which can lead to a widening circle of visual distortion. As the defect is in the centre of the visual field, AMD typically obliterates words when reading and blanks out someone’s face when you look straight at them.
What is Age-related macular degeneration (AMD)?
Those with the highest dietary intakes of lutein – dark-green, yellow and orange fruit and vegetables – have at least a 60 per cent lower risk of developing AMD than those with low intakes. Until recently it was thought that any damage caused by poor dietary intake of lutein was irreparable.
What to eat to avoid AMD
A combination of supplements that include lutein, zeaxanthin, antioxidants (zinc, vitamins C and E) and omega 3 fish oils are often prescribed by ophthalmologists to help prevent or treat AMD.
What are cataracts?
Cataracts are an opacity in the normally crystal clear lens caused by changes in proteins that are similar to those which turn cooked egg white from clear to cloudy. This results in blurring, sensitivity to sun glare, changes in colour perception and seeing haloes around light. Most cataracts are part of the ageing process and are made worse by exposure to ultraviolet light.
What to eat to avoid cataracts
People with the highest dietary intakes of antioxidants found in brightly coloured fruit and vegetables are less likely to develop cataracts than those with low intakes. Vitamin B2, found in eggs and oily fish, helps to maintain eye levels of an important antioxidant, ‘glutathione’, which may inhibit cataracts forming.
What is presbyopia?
Presbyopia is a form of long-sightedness that develops as part of the normal ageing process. Each eye lens thickens, making it increasingly difficult to focus on near objects. The first symptoms usually occur around the age of 45, when you may need to start wearing glasses for close activities such as reading or sewing. There is little that can be done to prevent presbyopia due to the fact that the lens grows throughout life, while the eye stays a fixed size. Eye muscles are therefore less able to change the lens shape by constricting or relaxing.
What to eat to avoid presbyopia
For general lens health, eat plenty of fruit and vegetables for their antioxidant content.
What is glaucoma?
Glaucoma is a condition in which the fluid pressure in the eye reaches such a high level that it causes damage. Excessive pressure compresses the small blood vessels that nourish the optic nerve, which can lead to loss of vision or even blindness. It is the most common eye disorder in people over 60 and is responsible for 15 per cent of blindness in the UK.
What to eat to avoid glaucoma
Berries are a rich source of antioxidants, especially vitamin C, which is involved in collagen production.
Healthspan Retinex Max 60 tablets £19.95 contain 20mg of lutein and Zeanxanthin 2,000µg plus Vitamin B2 1.4mg to support normal vision
A.Vogel Vision Complex 45 tablets £13.99 contain lutein, zinc, beta-carotene and zeaxanthin
