Eat Right for your Sight

​Every day our eyes undergo the stress of environmental pollutants, ultraviolet light, and blue light which can significantly damage our vision over time. In the United States, the leading causes of blindness are glaucoma, cataracts, and age-related macular degeneration (AMD). The rate of developing these impairments nearly triples in adults after age 65. As the aging population continues to grow, it is crucial to identify effective strategies that can protect and maintain eyesight. Research shows that a diet rich in colorful fruits and vegetables, regular physical activity, and smoking cessation can reduce the development of chronic eye disorders. There are six key nutrients that work together to protect the eye from chronic oxidative damage: Lutein, Zeaxanthin, Omega-3 fatty acids, Vitamin C, Vitamin E, and Catechins. Focus on these nutrients in your diet to help keep your vision sharp.

---

Lutein and Zeaxanthin

​Lutein and Zeaxanthin are carotenoid antioxidants found concentrated in the retina of the eye. These antioxidants protect the eye by absorbing blue light and scavenging harmful reactive oxygen. Lutein and Zeaxanthin are found in dark green vegetables including kale, spinach, collard greens, swiss chard, broccoli, and romaine lettuce, as well as in egg yolks, kiwi, oranges, and corn. Currently, there is no recommendation for lutein or zeaxanthin in the 2015-2020 Dietary Guidelines for Americans, but epidemiological research suggests that 6 mg of lutein and zeaxanthin per day can reduce the risk of developing AMD and cataracts.  The American Optometric Association recommends consuming 10 mg per day of lutein and 2 mg of zeaxanthin per day to slow AMD progression in affected individuals. For reference, 1 cup of spinach equals approximately 5.5 mg of Lutein and Zeaxanthin

Omega-3 Fatty Acids

​Research suggests that adequate intake of omega-3 fatty acids can reduce the risk of developing AMD. Additionally, supplementation of Omega-3’s may help relieve symptoms of dry eye. Consuming one serving of fatty fish per week can be protective against AMD, but omega-3’s can also be found in plant sources including flaxseed, chia seed, walnuts, flaxseed oil, canola oil, and certain brands of fortified foods.

---

Vitamin C and Vitamin E

​Vitamins C and E work together as antioxidants to fight oxidative damage in the eye. The American Optometric Association recommends consuming 500 mg per day of Vitamin C, and 400 mg per day of Vitamin E. Adequate intake Vitamin C (found in bell peppers, citrus fruits, berries, melons, and dark leafy greens) and Vitamin E (found in sunflower oil, sunflower seeds, peanuts, peanut butter, avocado, almonds, and asparagus) has been shown to lower the risk of cataracts and AMD.

Catechins

​Catechins are antioxidants found in green and black tea, red wine, and dark chocolate. Daily intake of these antioxidants can reduce the risk of developing cataracts and glaucoma.

---

 Consuming a diet rich in fruits and vegetables is associated with a reduced risk of cataracts, glaucoma, and AMD, while diet patterns high in cholesterol, saturated fat, and red meat have been shown to increase the risk of these conditions. Lutein, zeaxanthin, catechins, Vitamin C, Vitamin E, and omega-3’s have a synergistic effect, meaning eating these nutrients together will have a more a powerful impact than eating one nutrient alone. To get the most of these nutrients, pair them together in a meal. The recipe below pairs salmon (rich in Vitamin E and Omega-3 fatty acids), with parsley (good source of lutein and zeaxanthin), and lemon juice (good source of Vitamin C) to provide a flavorful and antioxidant- rich meal. Enjoy! 

​~ Mikeisha, Dietetic Intern

Honey Mustard Citrus Salmon

​Ingredients:
2 pounds boneless salmon
1 Tbs finely chopped parsley
Honey Mustard Sauce:
1/3 cup whole grain mustard
¼ cup honey
4 cloves garlic, peeled and minced
2 Tbs fresh lemon juice
¼ tsp paprika
¼ tsp salt
1/8 tsp black pepper

Directions:

1. Heat oven to 375°F.
2. Whisk together mustard, honey, garlic, lemon juice, paprika, salt, and pepper. Set aside.
3. Line a large baking sheet with aluminum. Lightly coat foil with cooking spray, then lay out the salmon in the middle of the foil.
4. Spoon the honey mustard sauce over the salmon and spread it around evenly so that it covers the top of the salmon.
5. Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed.  (If your sheet of foil is not large enough, place a second sheet of foil on top and fold the edges so that it forms a sealed packet.)
6.  Bake for 14-15 minutes, or until the salmon is tender or opaque.
7.  Remove the salmon from the oven and carefully open and pull back the aluminum foil so that the top of the fish is completely exposed.
8.  Return the fish to the oven and broil for 2-3 minutes.  
9. Garnish salmon with parsley and serve immediately.

Serves 6-8: Adapted from GimmeSomeOven.com               Prep Time: 7 minutes    Cook Time: 18 minutes

​Nutrition per 6 oz serving: 248 calories, 32 grams protein, 7 g fat, 2.5 g Omega 3’s

References:

1. Eisenhauer, B., Natoli, S., Liew, G., & Flood, V. (2017). Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age‐Related Macular Degeneration Protection. Nutrients, 9(2), 120. doi:10.3390/nu9020120
2. Abdel-Aal, E., Akhtar, H., Zaheer, K., & Ali, R. (2013). Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients, 5(4), 1169-1185. doi:10.3390/nu5041169
3. Wolfram, T. (n.d.). Eating for Eye Health. Food and Nutrition.