On the occasion of WORLD SIGHT DAY, which is celebrated annually on the second Thursday of October, Innova Ocular IOA Madrid offers advice on how to take care of our eyes. It is everyone’s job: governments, health organizations and professionals dedicated to vision care, to promote the prevention of blindness in the world.
- Approximately 39 million people in the world are blind and 246 million suffer from moderate or severe visual impairment.
- 90% of blind people live in low-income countries.
- 80% of the causes of blindness or visual impairment are treatable or preventable.
- Strategies for the prevention of blindness and resources for vision restoration are among the most cost-effective health care interventions.
- About 65% of all people with a visual impairment are over the age of 50.
- Due to the increasing aging population in developed countries, more and more people are at risk for age-related vision impairment.
Preventing vision loss
In order to raise awareness of the importance of preventing and treating vision loss, here are some tips on how diet can help us maintain visual health.
Not only eating “carrots” is good for our eyesight, we have many more foods around us that can provide benefits to our vision, such as preventing eye diseases.
We all know that vitamin A intake is good for the eyes, but there are also many foods that, due to their antioxidant content, vitamins E, C, zinc, lutein, zeaxanthin and omega-3 fatty acids, also have preventive properties:
- Both lutein and zeaxanthin are carotenoid pigments that are located in the macula, the central part of the retina with maximum density of photo receptors that allow us to have a high definition vision. These substances act as ocular antioxidants, preventing the formation of free radicals that can damage ocular tissues. Both are found in green leafy foods such as spinach, watercress, broccoli, chard and cabbage.
- Omega-3 fatty acids are the so-called good or beneficial fats for controlling inflammation of the macula and preventing its degeneration, as well as for treating dry eyes that occur in women with hormonal disorders caused by post-menopause. Omega 3 is found in fish such as salmon, sardines, tuna and trout.
- Vitamin C is the antioxidant par excellence, so its consumption together with other antioxidants such as lutein and zeaxanthin helps to reduce oxidative damage in the macula. Foods containing vitamin C include citrus fruits, strawberries, guava, broccoli and peppers.
- Vitamin E, another important antioxidant that prevents cell deterioration from free radical damage. Foods such as almonds, wheat germ and sunflower seeds are sources of this vitamin.
- Zinc, an inorganic nutrient essential for the absorption, transport and utilization of vitamin A. Night blindness or inability to adapt to darkness has been associated with a lack of this nutrient, due to vitamin A deficiency. Oysters, pumpkin seeds (pepitas), peanuts, garlic, beans and lentils are foods high in zinc.
- Antioxidants such as Selenium, present in nuts, oysters and fish; Flavonoids, in chocolate; and Anthocyanins present in blackberries, strawberries, raspberries and cherries; have been related to a lower risk of eye problems.
It should be emphasized that there are also diseases associated with nutrition, such as diabetes or hypertension, which can affect the physiology of ocular structures.
In short, a correct and varied diet, together with proper hydration and a reduction of toxic habits (alcoholic beverages, tobacco…) is essential to contribute to the prevention and maintenance of our visual health. As professional specialists in vision care, we recommend an annual check-up from the age of 45 onwards, with the aim of preventing and, if necessary, treating the most common ophthalmic pathologies as early as possible so that they have the least possible repercussions.
Dr. Aitor Fernández Head of Glaucoma – Anterior Pole Unit in IOA-Madrid / Innova Ocular
D.O.O. Esther López-Artero Head of Visual Therapy Unit at IOA-Madrid / Innova Ocular