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The Eyes Have It
By WLR Guest Dietitian
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Want another good reason to get your
5 or
more a day? According to a US study of the diet and health of
nearly 40,000 women (part of the Nurses Health Study), women
who eat plenty of fruit and vegetables have a lower risk of
developing cataracts.
A cataract is the cloudy patch that develops on the lens of
the eye and is one of the most common causes of poor vision
and blindness in the world. It begins as causing blurry
vision, and if severe, surgery is often needed to replace the
clouded lens with an artificial one.
In this study, women who ate the most fruit and veg (8 or
more portions daily) had a 15 percent lower risk of developing
cataracts compared to those who ate the least - an average of
just 2.6 servings. This ‘small’ amount is actually the average
intake in the UK!
Other studies have found stronger benefits from higher
intakes of green leafy vegetables such as spinach and kale.
They are a rich source of antioxidants called lutein and
zeaxanthin, which appear to help protect the eye from the
damaging effects of UV light. Lutein and zeaxanthin actually
accumulate in the lens and retina and are believed to mop up
excess damaging free radicals triggered by the UV light.
This benefit also seems to help protect the eye from
age-related macular degeneration (ARMD), a condition that
affects central vision and is the most common cause of
blindness amongst older people in the UK.
WLR says
These studies are interesting because they show
how important diet is for our overall health. Other studies
suggest that nutrients such as
vitamins A, C and E, zinc,
selenium and healthy fats found in oily fish and nuts also
play a key role in protecting our eyes and helping us to
preserve good vision as we age.
A varied diet, with plenty of fruit and vegetables, fish,
whole grains, low fat dairy, lean meat and some nuts and
seeds, not only helps us stay in shape but provides the
optimal mix of vitamins, minerals, healthy fats and
antioxidants to nourish our body from top to toe.
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