Healthy
vision is one of our most treasured senses. However, many of
us take it for granted until it begins to fail. As with your
overall physical health, vision health benefits from proper
nutrition, regular exercise, and vitamin supplements.
Here are my recommendations to promote and maintain healthy
vision:
Foods
Eat foods rich in essential carotenes (in particular lutein
and lycopene), flavonoids, the amino acid glutathione and other
nutrients found in natural foods (see Dr. Williams' "Whey
Cool Protein Shake" recipe, a great source of glutathione).
Among other things, these nutrients support flexible lenses
and the health of the retinal area. Such foods include:
•
Eggs
•
Fresh fruits
•
Dark red and green vegetables
(especially spinach and kale)
•
Berries and nuts
•
Seafood
Fruits and vegetables also help subdue oxygen free radicals.
Long-term free radical damage is now recognized as the greatest
contributor there is to age-related health problems. The best
fruit sources for protecting eyes from free radical damage are
prunes, raisins and blueberries. For vegetables, it's kale,
raw spinach and Brussels sprouts.
Food allergies can affect healthy vision
Studies show that increased intraocular pressure may be triggered
by food allergies. To check for allergens that you may be sensitive
to, click here.
Limit your intake of sugar
Studies show that simple sugars like D-glucose, D-galactose,
and so on, move from the fluid in the eyes into the lens, impairing
healthy vision. Read food labels and make sure sucrose, dextrose,
fructose, maltose, lactose and other sugars are not listed among
the first four or five ingredients. Especially steer clear of
corn syrup, a high-fructose sugar.
Vitamins and Minerals
Glutathione transports the minerals calcium, potassium and sodium
in and out of the lens, protects certain proteins from oxidizing,
and slows the breakdown of DNA within the lens. Low levels of
glutathione lead to hardened, inflexible lens.
You can increase your glutathione level by taking either glutathione
tripeptide (500 mg a day) or a precursor of glutathione, N-acetylcysteine
(500 to 600 mg a day).
To enhance glutathione's effectiveness, take a multivitamin/mineral
supplement containing selenium (which is necessary for glutathione
to work properly), and at least 1,000 mg of vitamin C (which
helps to "recycle" glutathione).
As far as your diet goes, increase your intake of glutathione-rich
cruciferous vegetables, such as Brussels sprouts, cauliflower,
broccoli, cabbage, kale, bok choy, cress, mustard, horseradish,
turnips, rutabagas and kohlrabi.
Supplement your diet with the following:
•
The amino acids; glycine
(100 mg daily), cysteine (200 mg daily), and glutamine
(150 mg daily). These natural substances help support
healthy protein and glutathione levels in the lens of
the eye. You can purchase them separately or as a complete
protein in any health food store.
Rutin: 20 mg daily (helps
promote retinal health. The benefits of this bioflavonoid
are enhanced greatly when taken with vitamin C)
•
Vitamin E (natural): 400
IU twice daily
•
Vitamin A: 500-1,500 IU
daily
•
Lutein: 12 mg daily
•
Zeaxanthin: 600 mcg daily
•
Selenium: 200-250 mcg
daily
•
Carrot Powder (root):
50 mg
•
Zinc: 15 to 60 mg daily
•
Vitamins B1 and B2 (natural):
25 mg each daily
To learn more about the vision supplement I recommended which
includes these nutrients, click
here.
Avoid aspirin
Minimize your intake of aspirin. Aspirin reduces the blood's
ability to clot. If small blood vessels hemorrhage in the retinal
area, aspirin inhibits the body's ability to stop the leak and
damages your vision.
Exercise
Taking a vigorous walk for at least a half hour can temporarily
reduce discomfort and pressure in the eyes.
These statements have
not been evaluated by the Food and Drug Administration. These products
are not intended to diagnose, treat, cure or prevent any disease.
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