| Answer: | A recent study by the Florida International University found that people whose eyes contained higher amounts of a nutrient called lutein were up to 80 per cent less likely to be suffering from age-related macular degeneration (ARMD), a condition that includes cataracts. Lutein protects the eye by forming pigments in the macula - the part of the eye right behind the lens in the centre of the retina. These pigments help with vision by filtering out harmful blue light wavelengths that can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to ARMD.
As the body does not naturally generate lutein, you need to make sure you are getting enough from other sources. The best are green leafy vegetables such as cabbage, spinach, broccoli, cauliflower and kale. A study in the American Journal of Clinical Nutrition found that eating a teaspoon of green leafy vegetables (with a small amount of fat) raised blood lutein levels by nearly 90 per cent. But you need to eat lutein-rich vegetables for several months before you' ll see any benefits, so I' d advise taking a supplement.
This should include antioxidants, also found abundantly in green leafy vegetables. Vitamins A and C, plentiful in brightly colored fruit and vegetables such as carrots, red peppers, sweet potatoes, kiwi fruits, plums and berries, are key.
I recommend supplementing at least 2g of vitamin C and 2,250mcg (7,500iu) of vitamin A a day, and including cherries, blueberries and blackberries in your diet. Bilberry extract, an antioxidant that boosts the supply of oxygen to the eyes, is also very good, and ginkgo biloba improves circulation to the eyes, which ensures a good delivery of nutrients. Astaxanthin is another very powerful antioxidant that can cross the blood-brain barrier to target the eye. Finally, limiting sugar and saturated fats is important, as these can damage the eye if blood levels are too high. |
