ABC’s of Eye Health

Age-related macular degeneration (ARMD) is the leading cause of blindness for people over the age of 50.

Epidemiological studies have shown that diets high in carotenoids (especially lutein and zeaxanthin) are associated with a reduced risk of cataracts and ARMD.  Astaxanthin is the clear winner when it comes to protecting your eyes.

Astaxanthin easily crosses into the tissues of the eye and exerts its effects safely and with more potency than any of the other carotenoids, without adverse reactions. Specifically, astaxanthin could ameliorate or prevent damage to the nerve cells of the inner retinal layers and improve blood circulation through eyes.  Hence, astaxanthin supplementation could be effective in preventing or ameliorating eye diseases such as:

•              Age-related macular degeneration (ARMD)

•              Diabetic neuropathy

•              Cystoid macular edema

•              Central retinal arterial and venous occlusion

•              Glaucoma

•              Inflammatory eye diseases (i.e., retinitis, iritis, keratitis, scleritis, etc.)

Astaxanthin is by far the most powerful carotenoid antioxidant when it comes to free radical scavenging: it is 65 times more powerful than vitamin C, 54 times more powerful than beta-carotene, and 14 times more powerful than vitamin E.  Besides exerting protection over the eyes, it also has various benefits on the body.  It decreases the oxidation of LDL cholesterol and prevents it from becoming artherogenic (artery clogging). It is also a potent anti-inflammatory.

The best sources of astaxanthin are wild-caught salmon and krill oil. It is the red pigment in salmon and krill. A 170-gram serving of wild-caught salmon has about 4 mg.  Just a little bit of astaxanthin goes a long way.  However, since astaxanthin is a fat-soluble nutrient, it requires the presence of fatty acids in order to be absorbed. 

Absorption of astaxanthin can range from 25% to 90% in different individuals.  Consumption of astaxanthin in a phospholipid base can greatly enhance its absorption.  Some research also shows that large doses of Astaxanthin are less optimally absorbed compared to small doses of 2 to 4 mg/day. Translated into reality, this implies that taking about 4 mg of astaxanthin in a fats-based formula could provide much greater absorption than taking 12 mg of astaxanthin on its own.

But let’s not forget the basic nutrients that are very important for eye health, such as vitamin A, vitamin C, vitamin B1, B2, zinc and omega 3.  These nutrients provide basic nutrition to daily needs of the eyes, including the production of tears as lubricants for the eyes.

Some foods beneficial to eye health:

-               Dark leafy greens and vegetables rich in carotenoids like zeaxanthin and lutein (e.g. Kale, spinach). Add a little virgin olive oil or coconut oil to your vegetables to enhance absorption.

-               Orange- and yellow-colored fruits and vegetables (e.g. sweet potato, carrots, orange capsicum).

-               Egg yolks (remember not to fry or overcook your eggs – this leads to oxidation of cholesterol in eggs).

-               Wild salmons (farm-raised salmons may have high level of contamination).

-               Cos or romaine lettuce (vitamin A).

-               Omega 3 from wild fish, flaxseeds, walnuts etc.

Avoid:

-               Trans fats, including margarine, shortening, fried foods like French fries, fried chicken, doughnuts, cookies, pastries and crackers.

-               Excess glare and UV rays (wear sunglasses).

-               Minimise computer usage and eye-strain – take frequent breaks.

-               Dry air, dusty environment (may contribute to dry eyes or irritate the eyes).