Eating carrots really is good for our eyes - and oily fish could ease dyslexia
We’ve all heard carrots are good for vision – a half-truth amplified for propaganda purposes during the Second World War – and clinical trials confirm that specific nutrients can slow the progression of eye diseases such as macular degeneration.
But now, a study involving elite athletes shows that eating colourful fruit and vegetables improves long-range vision by filtering out blue light, which accounts for a quarter of the sun’s rays and makes distant objects look blurred. University of Georgia researchers found lutein and zeaxanthin – antioxidants found in dark leafy greens, or yellow and orange vegetables – accumulate in the retina and filter out blue light.
Lead author Jack Harth says: “Increasing amounts of lutein and zeaxanthin in the retina and brain decrease glare disability and discomfort, and improve chromatic contrast and visual-motor reaction time. Supplementing these compounds also facilitates executive functions like problem solving and memory.”
The study comes as research commissioned by supplement brand MacuShield, which will be published next month, reveals that half of consumers believe they can support their vision – but aren’t sure how. The new data also highlights the value we put on our vision. When asked which areas of health are the most important to them, a third (33%) put their sight first, ahead of heart health (24%), brain health (8%), bone health (5%) and mobility (5%). University of London research also found sight is the sense we value most.
Eating carrots can aid good vision (Getty Images)
Oily fish is high in omega-3 (Getty Images)Public health nutritionist Dr Emma Derbyshire says: “We should be thinking about a diet for eye health sooner rather than later, in the same way that we think about protecting our bone density. That’s a very important message, particularly as we get older.” Robin Hamilton, a consultant ophthalmic surgeon at Moorfields Eye Hospital, confirms: “A balanced and healthy diet can help to reduce the risk associated with common eye health conditions, including the progression of age-related macular degeneration.
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“The best foods for eye health include nutrient-rich fruits and vegetables, such as blueberries, peaches, avocado, kale, leeks, spinach and red peppers. The omega-3 fatty acids in fish such as tuna, sardines and mackerel can also provide the eye’s cell membranes with structural support,” he says. But that’s not the only benefit.
Dyslexia dimension
One in four dyslexic people benefit from filters to screen out blue light, which suggests lutein and zeaxanthin may be helpful. And Professor John Stein, a physiologist and expert in vision and dyslexia at Oxford University, believes the omega-3s DHA and EPA are important.
His research suggests dyslexia is linked to faults in messenger cells in the brain called magnocellular neurons which are crucial for visual processing. These M-cells, as they’re known, need high concentrations of omega-3, and double blind trials confirm improvements in reading skills when children with low intakes are given omega-3.
AMD advantage
Age-related macular degeneration (AMD) affects 600,000 people in the UK and is the biggest cause of sight loss. “The Age-Related Eye Disease study showed that supplements containing vitamin C, vitamin E, beta carotene and zinc reduced the five-year likelihood of developing late AMD by an estimated 25 per cent,” says Mr Hamilton. “Many supplements contain the recommended levels of carotenoids and vitamins.”
A trial at Moorfields Eye Hospital which, coincidentally, used MacuShield, found the supplement’s active ingredients – meso-zeaxanthin, lutein and zeaxanthin – also improved some visual functions including the ability to deal with glare in patients with retinal diseases. The lead researcher confirmed: “An exploratory trial on MacuShield found the supplement improved macular pigment in retinal diseases including AMD and diabetic retinopathy.”
However, Mr Hamilton warns smokers against taking extra beta carotene as this may increase the risk of lung cancer. Good dietary sources of vitamin C include peas, tomatoes and citrus fruit. Peanuts and peanut butter, pumpkin and red peppers are rich in vitamin E.
Beta-carotene is found in carrots, tomatoes and green leafy vegetables, while red meat, poultry, shellfish and whole grains are high in zinc. However Dr Derbyshire says: “Only a third of adults and 40 per cent of older adults eat the recommended five servings of fruit and veg a day, so a specially formulated eye supplement may help to bridge some of these gaps.”
Fresh look at dementia
Vision problems are common in people with Alzheimer’s and a number of changes, including the ability to see in flickering light and increased pupil dilation, appear to be early signs of a problem. Now scientists at the University of Illinois have shown that increasing levels of the omega-3 DHA may stall vision loss associated with Alzheimer’s, diabetes and other diseases.
Mr Hamilton adds: “There is evidence that people with Alzheimer’s also have low levels of the three carotenoids important in macular health – lutein, zeaxanthin and meso-zeaxanthin – in their brains. This suggests that elevating the levels of these carotenoids may reduce the risk of Alzheimer’s as well as the progression of AMD.” The skin of oily fish is one of the few dietary sources of meso-zeaxanthin, but you’ll also find it in some eye-health supplements.
Dry whys
Hours spent staring at screens and the side-effects of prescription medicines are two key drivers for dry eye problems. New data shows that 47 per cent of adults experience problems, with the risk rising with age. Mr Hamilton advises: “A diet containing omega-3 will have benefits for the tear film and alleviate dry eyes.” Good sources include oily fish such as mackerel, salmon and trout, flaxseeds and walnuts.
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And, yes, carrots are good for our eyes. They’re high in vitamin A and beta-carotene which protect against night blindness. But contrary to stories put out by the Ministry of Information during the Second World War, our pilots were successful at shooting down Luftwaffe bombers because of superior radar, not carrots.
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