Diseases such as stroke, arthritis, cancer, heart disease and some diseases of the nervous system are made worse by a process called oxidation. Highly reactive unstable molecules in the body called free radicals are the responsible for this process. The same process is responsible for the development of some eye diseases such as age related macular degeneration and cataracts.

Antioxidants destroy free radicals and serve to protect tissue from destructive oxidative processes. Current research focuses on the protective role of antioxidants and some micronutrients. Some examples of antioxidants are Vitamin C, Vitamin E, Coenzyme Q, Beta-carotene, Carotenoids, Alpha-lipoic acid, and Zinc.

In a recent study, Vitamin E was associated with a 13% reduced risk of age-related macular degeneration (AMD) in a 12-year study of 22,000 males.

Another study of patients with signs of AMD showed those who took zinc supplements had less visual loss from the disease compared to patients receiving a placebo.

In yet another study it was shown that dietary carotenoids, particularly lutein and zeaxanthin, slowed the progression of AMD. People who ate the greenest leafy vegetables were 88 percent less likely to develop severe eye disease (AMD) than subjects who ate the least amount of green leafy vegetables.

Here are some recommendations for good health and clear vision. You should strive to take the following antioxidant vitamins and micronutrients on a daily basis:

• Vitamin C 500-1000mg

• Vitamin E 400 IU The natural form of vitamin E (called d-alpha tocopherol) is more effective than the synthetic variety (dl-alpha tocopherol)

• Beta carotene 5,000-10,000 IU

• Selenium 50-100 mcg

• Zinc 30-45 mg

• Lutein 2.5 mg

If you have problems finding vitamin supplements with significant levels of carotenoids, then it is suggested that you increase your daily intake of the following carotenoid-rich foods:

• Broccoli Lutein 1,900 mcg/100g/ Beta carotene 700 mcg/100g

• Brussels sprouts Lutein 1,300 mcg/100g/ Beta carotene 480 mcg/100g

• Carrots (raw) Lutein 260 mcg/100g/ Beta carotene 7900 mcg/100g

• Corn Lutein 780 mcg/100g/ Beta carotene 51 mcg/100g

• Green beans Lutein 740 mcg/100g/ Beta carotene 44 mcg/100g

• Leaf lettuce Lutein 1,800 mcg/100g/ Beta carotene 1200 mcg/100g

• Peas Lutein 1,700 mcg/100g/ Beta carotene 350 mcg/100g

• Spinach (raw) Lutein 10,200 mcg/100g/ Beta carotene 4100 mcg/100g

• Tomatoes Lutein 100 mcg/100g/ Beta carotene 700 mcg/100g

“Remember to keep an eye on your eyes”

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Dr Ken Onu

Consultant Ophthalmologist at Beachmont Eye institute/Eyes R Us

Dr Ken Onu is the CEO and Founder of the Beachmont Eye institute/Eyes R Us. Apart from being a passionate Eye Doctor he is a Public Speaker and Author. He writes frequently on and offline on Eye Care and his other passion: Transformational Growth

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