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UV Protection
The sun’s primary danger is in the form of Ultraviolet (UV) radiation. UV
radiation is a component of solar radiation, but it can also be given off by
artificial sources like welding machines, tanning beds and lasers.
Most are aware of the harm UV radiation can do to the skin, but many may not realize that exposure to UV radiation can harm the eyes or that other components of solar radiation can also affect vision.
There are three types of UV radiation: UV-C is absorbed by the ozone layer
and does not present any threat; UV-A and UV-B radiation can have adverse long-term and short-term effects on the eyes and vision.
If your eyes are exposed to excessive amounts of UV radiation over a short period of time, you are likely to experience an effect called photokeratitis.
Like a “sunburn of the eye”, photokeratitis may be painful and include symptoms such as red eyes, a foreign body sensation or gritty feeling in the eyes, extreme sensitivity to light and excessive tearing. Fortunately, this is usually temporary and rarely causes permanent damage to the eyes.
Long-term exposure to UV radiation, however, can be more serious. Scientific studies and research have shown that exposure to small amounts of UV radiation over a period of many years increases the chance of developing a cataract and may cause damage to the retina, a nerve-rich lining of the eye that is used for seeing. Additionally, chronic exposure to shorter wavelength visible light (i.e. blue and violet light) may also be harmful to the retina.
The longer the eyes are exposed to solar radiation, the greater the risk of developing later in life such conditions as cataracts or macular degeneration. Since it is not clear how much exposure to solar radiation will cause damage, the AOA recommends wearing quality sunglasses that offer UV protection and wearing a hat or cap with a wide brim whenever you spend time outdoors. Also, certain contact lenses can provide UV protection.
radiation is a component of solar radiation, but it can also be given off by
artificial sources like welding machines, tanning beds and lasers.
Most are aware of the harm UV radiation can do to the skin, but many may not realize that exposure to UV radiation can harm the eyes or that other components of solar radiation can also affect vision.
There are three types of UV radiation: UV-C is absorbed by the ozone layer
and does not present any threat; UV-A and UV-B radiation can have adverse long-term and short-term effects on the eyes and vision.
If your eyes are exposed to excessive amounts of UV radiation over a short period of time, you are likely to experience an effect called photokeratitis.
Like a “sunburn of the eye”, photokeratitis may be painful and include symptoms such as red eyes, a foreign body sensation or gritty feeling in the eyes, extreme sensitivity to light and excessive tearing. Fortunately, this is usually temporary and rarely causes permanent damage to the eyes.
Long-term exposure to UV radiation, however, can be more serious. Scientific studies and research have shown that exposure to small amounts of UV radiation over a period of many years increases the chance of developing a cataract and may cause damage to the retina, a nerve-rich lining of the eye that is used for seeing. Additionally, chronic exposure to shorter wavelength visible light (i.e. blue and violet light) may also be harmful to the retina.
The longer the eyes are exposed to solar radiation, the greater the risk of developing later in life such conditions as cataracts or macular degeneration. Since it is not clear how much exposure to solar radiation will cause damage, the AOA recommends wearing quality sunglasses that offer UV protection and wearing a hat or cap with a wide brim whenever you spend time outdoors. Also, certain contact lenses can provide UV protection.
Antioxidants
Antioxidants are nutrients that protect cells from damage caused by free radicals—molecules associated with aging. Too many free radicals can cause eye disease, including advanced age-related macular degeneration (AMD). Antioxidants keep the creation of free radicals under control and help protect and repair cells damaged by them. The National Eye Institute recommends a diet high in antioxidants, plus vitamin and mineral supplements, for all people with age-related macular degeneration (AMD).
You should always consult your doctor before adding any vitamin or mineral supplements to your diet.
Sources of Antioxidants
Common antioxidants include vitamin C, vitamin E, vitamin A, selenium and zinc. They are generally found in foods with strong colors, particularly orange, yellow, red and dark green fruits and vegetables:
Other foods high in antioxidants include prunes, plums, apples, berries, eggplant, onions and alfalfa sprouts.
You should always consult your doctor before adding any vitamin or mineral supplements to your diet.
Sources of Antioxidants
Common antioxidants include vitamin C, vitamin E, vitamin A, selenium and zinc. They are generally found in foods with strong colors, particularly orange, yellow, red and dark green fruits and vegetables:
- Vitamin C: oranges, grapefruit, cantaloupe, berries, mangoes, kale, Brussels sprouts, peppers, sweet potatoes and tomatoes
- Vitamin E: broccoli, pumpkin, spinach, carrots, turnip greens, papaya and sunflower seeds
- Vitamin A: carrots, cantaloupe, corn, nectarines, peaches, pumpkin, squash, sweet potatoes, tomatoes and watermelon
- Selenium: Brazil nuts, whole grains, tuna, beef and dark meat turkey
- Zinc: oysters, nuts, seafood, red meat, beans and dairy
Other foods high in antioxidants include prunes, plums, apples, berries, eggplant, onions and alfalfa sprouts.
Lutein and zeaxanthin
Lutein and zeaxanthin are nutrients found primarily in dark green leafy vegetables. These nutrients are important to eye health because they help protect against harmful UV rays. They also act as antioxidants, which help to maintain healthy eye cells and keep the lens clear. You should always consult your doctor before adding any vitamin or mineral supplements to your diet.
Sources of Lutein and Zeaxanthin
Your body cannot make lutein and zeaxanthin, so you must consume them regularly. Foods richest in lutein and zeaxanthin are dark green leafy vegetables such as spinach, kale, romaine lettuce, mustard greens, turnip greens and collard greens. Other foods that contain these nutrients include green beans, peas, broccoli, corn, papaya, eggs and oranges.
Lutein and Zeaxanthin and Eye Health
Antioxidant qualities of lutein and zeaxanthin are thought to play a role in lowering the risk of developing age-related macular degeneration (AMD). In fact, the National Eye Institute is currently conducting a large human clinical trial to evaluate this.
Sources of Lutein and Zeaxanthin
Your body cannot make lutein and zeaxanthin, so you must consume them regularly. Foods richest in lutein and zeaxanthin are dark green leafy vegetables such as spinach, kale, romaine lettuce, mustard greens, turnip greens and collard greens. Other foods that contain these nutrients include green beans, peas, broccoli, corn, papaya, eggs and oranges.
Lutein and Zeaxanthin and Eye Health
Antioxidant qualities of lutein and zeaxanthin are thought to play a role in lowering the risk of developing age-related macular degeneration (AMD). In fact, the National Eye Institute is currently conducting a large human clinical trial to evaluate this.
Omega 3-fatty acids (DHA and EPA)
Docosahexaenoic acid (DHA) is found in the highest
concentration in the retina, suggesting it has an important functional role.
Eicosapentaenoic acid (EPA) is used in DHA biosynthesis. Studies in pre-term and
full-term infants have suggested that a dietary supply of omega-3 fatty acids
may be essential for optimal visual development. A number of studies have shown
that, in animals, dietary deprivation of DHA results in visual impairment and
retinal degradation. Dry eye syndrome also has been linked to omega-3
deficiency. Additionally, low levels of DHA and EPA have also been associated
with eye diseases such as diabetic retinopathy, age-related macular degeneration
(AMD), and retinopathy of prematurity.
DHA and EPA supplementation presently is being studied. In its
follow-up Age-Related Eye Disease Study 2 (AREDS2), the National Eye Institute
is assessing the effects of oral supplementation with the
carotenoids lutein and zeaxanthin, alone or in combination with DHA and EPA, on the
progression to advanced age-related macular degeneration in individuals at high
risk for the disease. AREDS2 is supplementing the DHA and EPA amounts generally
found in fish.
EPA and DHA are concentrated in fatty fish and marine mammals. For individuals
who choose not to consume fish, vegetarian DHA is commercially manufactured from
microalgae.
concentration in the retina, suggesting it has an important functional role.
Eicosapentaenoic acid (EPA) is used in DHA biosynthesis. Studies in pre-term and
full-term infants have suggested that a dietary supply of omega-3 fatty acids
may be essential for optimal visual development. A number of studies have shown
that, in animals, dietary deprivation of DHA results in visual impairment and
retinal degradation. Dry eye syndrome also has been linked to omega-3
deficiency. Additionally, low levels of DHA and EPA have also been associated
with eye diseases such as diabetic retinopathy, age-related macular degeneration
(AMD), and retinopathy of prematurity.
DHA and EPA supplementation presently is being studied. In its
follow-up Age-Related Eye Disease Study 2 (AREDS2), the National Eye Institute
is assessing the effects of oral supplementation with the
carotenoids lutein and zeaxanthin, alone or in combination with DHA and EPA, on the
progression to advanced age-related macular degeneration in individuals at high
risk for the disease. AREDS2 is supplementing the DHA and EPA amounts generally
found in fish.
EPA and DHA are concentrated in fatty fish and marine mammals. For individuals
who choose not to consume fish, vegetarian DHA is commercially manufactured from
microalgae.