In this episode, Dr. Rupa Wong breaks down the best foods for your eye health, exploring beyond the common myth that carrots are the ultimate eye superfood. While carrots have their benefits, Dr. Wong uncovers the powerhouse nutrients that truly protect your vision and prevent age-related eye conditions like macular degeneration, cataracts, and dry eye. Backed by evidence from peer-reviewed studies, she covers five key nutrients—lutein, zeaxanthin, Vitamin C, Vitamin E, omega-3 fatty acids, and zinc—and discusses how these nutrients work to protect your eyes, along with the best natural food sources to incorporate into your diet.

Get ready to discover how what you eat can have a big impact on your vision health!

 

Key Topics Covered:

1. Debunking the Carrot Myth
   • The origin of the idea that carrots improve eyesight (WWII pilots and British propaganda).
   • The truth about carrots and their beta-carotene content for eye health.
2. Lutein and Zeaxanthin – Protecting the Macula
   • Role of these antioxidants in reducing the risk of age-related macular degeneration (AMD).
   • Food sources: green leafy vegetables (spinach, kale), broccoli, eggs.
   • Research highlights: AREDS2 study, British Journal of Nutrition meta-analysis.
3. Vitamin C – The Eye’s Defense Mechanism
   • How Vitamin C protects against cataracts and supports the health of your cornea and retina.
   • Food sources: citrus fruits (oranges, lemons, grapefruits), bell peppers, broccoli.
   • Research highlights: American Journal of Clinical Nutrition long-term study on cataract prevention, AREDS study for AMD.
4. Vitamin E – The Cell Protector
   • Role of Vitamin E in preventing oxidative damage in the retina and lens.
   • Food sources: almonds, sunflower seeds, avocados, spinach.
   • Research highlights: Investigative Ophthalmology & Visual Science, The American Journal of Clinical Nutrition.
5. Omega-3 Fatty Acids – Essential for Tear Film and Retina Health
   • The impact of DHA and EPA on dry eye disease and retinal health.
   • Food sources: cold-water fish (salmon, tuna, sardines), flaxseeds, walnuts.
   • Research highlights: Dry Eye Assessment and Management (DREAM) Study, Cornea study on tear film.
6. Zinc – The Light Protector
   • Zinc’s role in protecting your retina from light damage and supporting night vision.
   • Food sources: oysters, lean red meat, legumes, pumpkin seeds.
   • Research highlights: AREDS study on zinc’s role in AMD prevention, Progress in Retinal and Eye Researchon zinc’s role in photoreceptor health.

 

Key Takeaways:

• While carrots are beneficial, they are not the most powerful food for eye health.
• Nutrients like lutein, zeaxanthin, Vitamin C, Vitamin E, omega-3s, and zinc are critical for protecting your eyes from conditions like AMD, cataracts, and dry eye.
• A balanced diet that includes leafy greens, citrus fruits, nuts, seeds, and cold-water fish can provide the nutrients your eyes need to stay healthy.
• Backed by research, incorporating these nutrients into your diet can help prevent age-related vision problems.

 

• Instagram: @drrupawong

Website: drrupawong.com

Podcast: It's Good to See You: Eye Health, Vision Care & More

 

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Resources & Research Cited:

Age-Related Eye Disease Study (AREDS), Archives of Ophthalmology (2001).

Age-Related Eye Disease Study 2 (AREDS2), JAMA (2013).

Christen, W. G., et al., “Dietary Antioxidants and Cataract Risk in Women: A 10-year Study,” The American Journal of Clinical Nutrition (2016).

Christen, W. G., et al., “Zinc and Age-Related Cataract Risk in Women,” The American Journal of Clinical Nutrition(2016).

Evans, J. R., “Antioxidant vitamin supplementation for preventing and slowing the progression of age-related macular degeneration,” Cochrane Database of Systematic Reviews (2017).

Johnson, E. J., et al., “Egg yolk as a highly bioavailable source of lutein and zeaxanthin,” The Journal of Nutrition(2004).

Ma, L. et al., “Higher intake of Lutein and Zeaxanthin associated with lower risk of AMD: Meta-analysis,” British Journal of Nutrition (2018).

Zeaxanthin and Visual Function Study (ZVF), Optometry and Vision Science (2011).

Stringham, J. M., et al., “Dietary Lutein and Zeaxanthin and Their Effects on Visual Performance,” Nutrients (2017).

Johnson, E. J., et al., "Dietary Intake of Omega-3 Fatty Acids and the Risk of Dry Eye Syndrome," The American Journal of Clinical Nutrition (2015).

Dry Eye Assessment and Management (DREAM) Study, The New England Journal of Medicine (2018).

Taylor, A., et al., “Nutritional Antioxidants and the Risk of Age-Related Cataract,” The American Journal of Clinical Nutrition (2002).

Ophthalmic Research (2019), “Vitamin C and Its Role in Aqueous Humor Antioxidant Defense.”

Investigative Ophthalmology & Visual Science (2000), “The Role of Oxidative Stress in Age-Related Macular Degeneration.”

Progress in Retinal and Eye Research (2010), "The Role of Zinc in Retinal Function and Photoreceptor Health."