Foods That Can Help Protect and Improve Your Eyesight

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By Dr. Mercola

Failing vision is often accepted as a natural part of aging, but it's really more of a side effect of our modern lifestyle. Aging does not automatically equate to decreased vision, provided you've properly nourished your eyes through the years.

Age-related macular degeneration (AMD) is the most common cause of blindness among the elderly, followed by cataracts. The pathology of both of these conditions has been attributed to free radical damage, and the condition is in many cases largely preventable through an antioxidant-rich diet.

Certain health conditions, such as obesity and diabetes, can also have a detrimental impact on your eyesight, and these too are primarily lifestyle-driven. Here, I'll review specific foods known to support and promote eye health, along with a few additional tips for protecting your vision as you grow older.

Black Currant—A Notch Above the Rest

When it comes to whole foods that nourish your eyes, black currant appears to be a cut above the rest. Research has found that black currants are far more powerful than lutein, zeaxanthin, or bilberry—all of which have are known to support eye health.

Black currants¹ contain some of the highest levels of anthocyanins found in nature—approximately 190-270 milligrams per 100 grams—which is far more than that found in bilberries. They're also rich in essential fatty acids, lending added support to their anti-inflammatory properties.

Anthocyanins are flavonoids, and the health benefits of these antioxidants are extensive. As discussed in one 2004 scientific paper:²

"Anthocyanin isolates and anthocyanin-rich mixtures of bioflavonoids may provide protection from DNA cleavage, estrogenic activity (altering development of hormone-dependent disease symptoms), enzyme inhibition, boosting production of cytokines (thus regulating immune responses), anti-inflammatory activity, lipid peroxidation, decreasing capillary permeability and fragility, and membrane strengthening."

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For medicinal purposes, many opt for using black currant seed oil, which is available in capsule form. But eating the whole food is always an option, especially when they're in season.

Growing your own black currants is one way to get them while they're fresh, especially since they tend to be on the expensive side. According to the British Royal Horticultural Society (RHS),³ one bush will typically yield about 10 pounds (4.5 kilos) of black currant berries. The RHS site contains helpful tips and instructional videos for proper planting and harvesting.

Bilberries, Another Powerhouse Food for Eye Health

Bilberry,⁴ a close relative of the blueberry, is another nutritional powerhouse for your eyes. Its nearly black berries also contain high amounts of anthocyanins, just like the black currant.

Contrary to black currant, bilberries tend to be difficult to grow and cultivate, and are typically collected from areas where they grow in the wild. Many of the forest areas around northern and central Europe are known for their bilberry patches, where people pick them each year.

Research suggests that bilberry may be of particular benefit for inhibiting or reversing macular degeneration. A 2005 study in the journal Advances in Gerontology⁵ found that rats with early senile cataract and macular degeneration who received 20 mg of bilberry extract per kilo of body weight suffered no impairment of their lens and retina, while 70 percent of the control group suffered degeneration over the three month-long study. According to the authors:

"The results suggest that... long-term supplementation with bilberry extract is effective in prevention of macular degeneration and cataract."

Kale and Other Leafy Greens to the Rescue

Lutein and zeaxanthin are both important nutrients for eye health,⁶ as both of them are found in high concentrations in your macula—the small central part of your retina responsible for detailed central vision. More specifically, lutein is also found in your macular pigment – known for helping to protect your central vision and aid in blue light absorption—and zeaxanthin is found in your retina.

Though there's no recommended daily intake for lutein and zeaxanthin, studies have found health benefits for lutein at a dose of 10 mg per day, and at 2 mg/day for zeaxanthin. Studies also suggest that dietary intake of approximately 6-20 mg lutein daily may be necessary for adequate eye health support.

Both lutein and zeaxanthin are primarily found in green leafy vegetables, although zeaxanthin is far scarcer than lutein. Kale and spinach are two of the most lutein-rich foods, but you'll also find it in carrots, squash, and other orange and yellow fruits and vegetables.

Both lutein and zeaxanthin are carotenoids called xanthophylls, which give plants and vegetables their yellow-orange color, and the name "lutein" comes from the Latin word "luteus," which means "yellow." If you remember this, it may help you pick out vegetables that are likely to contain higher amounts of these two nutrients.

According to one 1998 study in the British Journal of Ophthalmology ,⁷ orange pepper had the highest amount of zeaxanthin of the 33 fruits and vegetables tested. Egg yolk is another source of both lutein and zeaxanthin that is well absorbed by your body. According to the authors:

"Most of the dark green leafy vegetables, previously recommended for a higher intake of lutein and zeaxanthin, have 15-47 percent of lutein, but a very low content (0-3 percent) of zeaxanthin. Our study shows that fruits and vegetables of various colors can be consumed to increase dietary intake of lutein and zeaxanthin."

Organic Pastured Egg Yolks—Another Important Food for Eye Health

Following is a list of lutein-rich foods. Kale is a clear forerunner, with spinach in close second. Most of these also contain zeaxanthin, albeit in lesser quantities than lutein. Keep in mind that in order to receive all the benefits of the nutrients found in these foods, you need to consume them as close to raw as possible. Once you heat spinach or egg yolks, for example, the lutein and zeaxanthin become damaged, and will not perform as well in preventing degeneration of your macula. Accessory micronutrients in the foods that enhance their action will also be damaged.

One of the best ways to take advantage of these nutrients is by eating raw egg yolks. There is about 0.25 mg each of lutein and zeaxanthin in one egg yolk, and while this is lower than many of the vegetables, it's in a highly absorbable, nearly ideal form. Just keep in mind that when you eat eggs raw, finding a high-quality source becomes critically important, as factory farmed eggs are far more prone to cause foodborne illness. Making sure your eggs are from organically-raised and pastured hens will dramatically reduce such risks. Free-range eggs also contain higher levels of nutrients overall. It is also important to note that lutein is an oil-soluble nutrient, so if you eat the vegetables without some oil or butter your body can't absorb the lutein. Adding a little bit of healthy fat, such as olive oil, coconut oil, or raw organic butter, will maximize your lutein absorption.

Lutein Content of Foods

 

Food	Mg / serving
Kale (raw)	26.5 / 1 cup
Kale (cooked)	23.7 / 1 cup
Spinach (cooked)	20.4 / 1 cup
Collards (cooked)	14.6 / 1 cup
Turnip greens (cooked)	12.2 / 1 cup
Green peas (cooked)	4.1 / 1 cup
Spinach (raw)	3.7 / 1 cup
Corn (cooked)	1.5 / 1 cup
Broccoli (raw)	1.3 / 1 cup
Romaine lettuce (raw)	1.1 / 1 cup
Green beans (cooked)	0.9 / 1 cup
Broccoli (cooked)	0.8 / 1/2 cup
Papaya (raw)	0.3 / 1 large
Egg	0.2 / 1 large
Orange (raw)	0.2 / 1 large
U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2005. USDA National Nutrient Database for Standard Reference, Release 20 (2007), Nutrient Data Laboratory Home Page