As part of Save Your Vision Month, the Optometric Physicians of Washington (OPW) remind all Washington residents about the importance of healthy eating habits for optimum eye health. With the recent release of new dietary guidelines from the federal government, the topic of nutrition is on the minds of many Americans.  Healthy eating habits are not only good for your body, but are good for your vision as well. 

More than 22 million Americans suffer from cataracts and age-related macular degeneration (AMD ), the two leading causes of visual loss and blindness. “Because cataracts require costly surgery and treatment options for AMD are currently limited, preventive measures play a particularly important role in maintaining good eye health.  The earlier you start healthy eating habits, the greater the benefit to your vision, and the easier it is to adopt healthy habits for life.  OPW recommends eye healthy foods for everyone in your family,” said Karen Preston, O.D., president of the Optometric Physicians of Washington.

Based on research by the National Eye Institute, in addition to countless clinical trials, studies and surveys, there is a positive correlation between good nutrition and the prevention of AMD and cataracts. Studies have suggested that by eating foods rich in six nutrients – antioxidants lutein and zeaxanthin, beta carotene, vitamin C, vitamin E and zinc -- you can protect your eyes from disease. In other words, healthy eating habits can mean healthy eyes.

What types of food are eye healthy? If you are familiar with the link between carrots and good eye health then you have done some homework, but there are many foods that can have a positive effect on your vision. These are foods that contain the six key nutrients for eye health:

Most fruits and vegetables are great sources of vitamin C , including oranges, grapefruit, strawberries, papaya, green peppers and tomatoes.

-Vitamin E is more difficult to obtain from food sources, since it is found in very small quantities. However, good food sources include vegetable oils (safflower and corn oil), almonds, pecans, wheat germ and sunflower seeds.

-Beta-carotene is present in dark green leafy vegetables (spinach!), deep orange or yellow fruits (carrots, mangos, sweet potatoes, cantaloupe, apricots, and peaches), vegetables and fortified cereals.

-Lutein and zeaxanthin are found together in many food sources. Dark green leafy vegetables are the primary sources of lutein and zeaxanthin (kale, collard greens and spinach), but they are also present in lesser amount in other colorful fruits and vegetables, such as broccoli, orange peppers, corn, peas, persimmons and tangerines.

-Good food sources of zinc include meat, liver, shellfish, milk, whole grains and wheat germ.

Eating healthy for your eyes could be the most promising means of protecting your eyes from AMD and cataracts. In addition, planning menus rich in the nutrients described above can mean better overall health for your entire family. OPW encourages Washingtonians to eat eye healthy foods and gain benefits for their whole body. 

The Optometric Physicians of Washington (OPW) is the professional association of Washington State optometric physicians. The OPW is comprised of 13 optometric societies throughout thestate numbering approximately 600 private, corporate and HMO optometric physicians.

The mission of the OPW is to advance, improve and enhance the vision care and eye health ofthe public and to promote the continued development of the profession of optometry.

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Attachments
•	Recipe Cards for Healthy Eating

Contact Information
•	Lisa Cargill or Tamitha Anderson (509) 444-2350