Nutrition Corner
Eating for eye health
Eating a diet rich in leafy vegetables, nuts, fish and low in starchy carbohydrates appears to lower risk for age-related macular degeneration, the leading cause of severe vision loss in people over 50. The findings, published recently in the journal Ophthalmology, is the first to calculate the combined effect of certain dietary nutrients and eating habits on a person's risk for age-related macular degeneration. The greatest benefit was seen among the study-participants who regularly consumed a combination of the protective nutrients as part of a low-glycemic index diet. The glycemic index ranks carbohydrates according to their effect on blood glucose levels. Processed foods like white bread and pastries, as well as starchy carbohydrates like potatoes, have a higher glycemic index because they are digested and absorbed quickly, producing rapid spikes in blood sugar and insulin levels. Lower glycemic index foods, such as most vegetables, protein and nuts, produce gradual rises in blood sugar and insulin levels. The protective nutrients linked with eye health are typically found in fruits, green vegetables, nuts and cold-water fish. Citrus foods are good source of Vitamin C. Food sources of vitamin E include green leafy vegetables, beans, nuts and vegetable oils. Beans, nuts, seafood and whole grains are sources of zinc. Food sources of lutein and zeaxanthin include eggs, kale, spinach, turnip greens, romaine lettuce, broccoli, zucchini and garden peas. Fatty fish such as salmon is a good dietary source of the omega-3 fatty acids. Scientists are not sure what causes macular degeneration, but risk factors include aging, cigarette smoking, family history and obesity. Women and Caucasians also are at increased risk. Although the disease has a strong genetic component, a growing body of research shows that healthy behaviors can lower risk. People with macular degeneration lose the central vision in their eye. This vision loss simulator shows how vision changes as macular degeneration worsens.
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