Dear Jacquie
Your queries about natural health answered by Jacquie Lane from The College of Naturopathic Medicine
Dear Jacquie, as eye problems run in my family can you give me any tips for better vision and eye health?
AL, Brighton
Cover them – Protecting your eyes from UV radiation can decrease your risk of cataracts, which occur when proteins in the lens of your eye get damaged. So on bright sunny days, be sure to wear sunglasses or a hat.
Move your body – Recent research has suggested that physical activity can lower your chance of developing cataracts by more than one-third, cut your risk of developing macular degeneration by more than half, and lower the increased eye pressure associated with glaucoma! Whatever your activity of choice is, do it at least three to four days a week.
Avoid refined carbs – Refined carbohydrates (sugar, white flour, white rice, white bread, biscuits, pastries, cake, pasta, bagels, rolls) turn to sugar (glucose) once they are broken down by your body. Over-indulgence can aid the onset of diabetes with its associated eye problems.
Eat food with eye-healthy nutrients in them – Vitamins A, B6, B12, C, and folic acid are all crucial to eye health, as are zinc and the amino acid glutathione.
Some great food sources of each:
Vitamin A: Leafy greens (especially spinach), sweet potatoes, broccoli, tomatoes, asparagus, winter bell peppers, squash and carrots.
Vitamin C: Citrus fruits, tomatoes, bell peppers, strawberries, broccoli, Brussels sprouts, parsley, green beans, leafy greens.
Vitamin B6: Spinach, bell peppers, garlic, tuna, bananas, broccoli, watermelon, celery.
Vitamin B12: Shrimp, scallops, salmon, beef, lamb, cod, eggs. Although there are many food sources of Vitamin B12, absorbing it can be tricky as your body’s ability to produce the proteins needed declines with age. So people aged 50 or over could take under-the-tongue B12 drops.
Folic acid: Leafy greens (especially romaine lettuce), broccoli, beets, lentils, legumes, asparagus.
Zinc: herring, spinach, beef, lamb, summer squash, leafy greens, sesame seeds.
Glutathione: Green leafy vegetables (especially broccoli, parsley and spinach).
Omega-3 essential fatty acids are vital for proper brain and eye functioning – Flax seeds and oils, walnuts, oily fish, spirulina.
See your health professional for advice.
JOIN CNM’S SHORT COURSE IN NUTRITION
12 week course from Wednesday 7th November. Wednesday evenings
6:30pm-8:30pm, central Brighton. Reserve your
place on 01342 410505 www.naturopathy-uk.com
Jacquie Lane is a lecturer at the College of Naturopathic Medicine (CNM) and the Director of Studies at CNM in Brighton. Jacquie also runs her own nutrition clinic in Brighton and manages a biological testing lab specialising in digestive issues.
Email Jacquie Lane: sunshinenutrition@hotmail.co.uk
