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Fruit and vegetables provide essential vitamins, minerals and antioxidant carotinoids that are important to the tissues of the eye. Antioxidant vitamins like vitamins C, A and E may be good general protectants because they are believed to mop up harmful oxidation products in the eye.
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The key antioxidant carotinoids present in the eye are called lutein and zeaxanthin. These yellow plant-derived pigments have a dual role in the eye, they filter out damaging short wavelength light and they neutralise toxins that may build up. It is known that the amounts of lutein and zeaxanthin are significantly depleted in the eyes of people with some eye problems. Unfortunately, lutein is not produced within the body and can only be obtained through food or supplements.
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In my opinion, there is now sufficient evidence to suggest that everybody should consider improving their diet to increase the intake of antioxidants. It is important to have discussions with your eye specialist to determine whether taking supplements might be beneficial.
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Which are the vegetables and fruit that contain all these marvellous antioxidant vitamins and carotinoids? Well, they can be exotic but they are mostly the normal every day foods we too often ignore or leave on the sides of our plate. Green leafy vegetables (like curly kale, spinach, broccoli and cabbage) are prime sources of lutein. Colourful fruits and vegetables (like red peppers, sweet corn, tomatoes, mangos, oranges and berries) have lutein but they also have a range of other carotinoids and antioxidant vitamins. I would like to see everyone eating at least five portions of vegetables and fruit per day and, if necessary because of the risk of eye disease or progression of eye disease, then consideration should be given to the use of appropriate supplements under medical advice. I have to accept that many people do not particularly like vegetables and often perceive vegetable-rich dishes as being boring or even tasting nasty.
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My
book called “Vegetables for Vision” contains a little
health advice and also some simple and practical family recipes.
It is my attempt to get people thinking a little more about what
they eat, to eat healthily and perhaps to discover that vegetable-rich
recipes can be rather nice. Please click on the Monthly Eye Health
Recipes button opposite for a couple of the recipes from my book
will be given each month and we would be pleased to have any comments
you might care to make.
Ian Grierson PhD FIBiol FRCPath
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