The last part of August I talked about the need to take good care of our eyes, especially as we age. I shared some information on various nutrients that nourish and strengthen our eyes that should be included in the diet on a regular basis. As a follow up, here are more nutrition-wise suggestions - always one of the first and easiest places to start - on what we can do to encourage good eye health.

Let's start with Essential Fatty Acids (EFA's):

Omega 3 Fatty Acids are essential for nerve conduction in the retina and to reduce cholesterol. They provide fuel for metabolism and muscle action. We find omega 3s in cold-water fish (herring, sardines, anchovies, tuna, salmon, halibut, mackerel), flaxseed and black current oil, dark leafy vegetables, walnuts and walnut oils, eggs (preferably organic), and spices (including fennel, mustard, fenugreek, and cumin). NOTE: Any time oils are increased in the diet (by eating nuts or using lots of cooking oils, for example), be sure to increase intake of foods containing vitamins A, B3, B6, C, E and minerals zinc, selenium, and manganese to ensure proper omega 3 absorption.

Omega-6 Fatty Acids protect eye and other cells from deterioration and help to reduce inflammation. An ideal ratio of omega-6 to omega-3 in the diet is 4:1; higher levels can have a negative effect. Babies receive their omega 6s in human mother's milk, and the rest of us find it in evening primrose, borage and black currant oils, poultry, eggs, avocado, nuts, cereals, and whole grains. So to be specific, if you include 1 cup of dark leafy greens (an omega 3 source) in your morning smoothie, be sure to eat 4 cups of omega 6s throughout the day as well.

Now on to Minerals:

Chromium, in trace amounts, helps regulate and can even reduce blood sugar levels of diabetics, so insulin doses may need adjusting accordingly. It breaks down fats, and increases blood circulation. It has been shown to help prevent nearsightedness, which is a risk factor for vitreous degeneration, glaucoma and floaters. Chromium shows up in brewer's yeast, eggs, and potato skins. TIP: Bake a few potatoes, shred, (skin and all) and fry them - they make the best hash-browns ever and you have the benefit of chromium to boot!

Magnesium reduces and prevents muscle spasms (i.e. Charley-horses). It relaxes the smooth muscles that regulate the circulation of aqueous humor within the eye. The aqueous humor is a transparent, gelatinous fluid similar to plasma. It is the fluid that fills the space between the cornea and the iris (anterior chamber). This fluid nourishes the cornea and the lens and gives the eye its shape. Magnesium is found in almonds, wheat germ, green leafy vegetables. NOTE: If you are taking antibiotics, minimize your intake of magnesium because it interferes with the antibiotic effectiveness. TIP: Toss a handful of almonds into your morning green smoothie.

Selenium is an essential trace element that enhances the functioning of the antioxidant glutathione, which is a powerhouse in supporting healthy vision. There's lots of selenium in nuts (especially brazil nuts), whole grain cereals, mushrooms, meat, fish, eggs, some seafood, garlic, onions, broccoli, cabbage, and sunflower seeds.

Zinc helps heal injuries, supports the immune system, and supports the functioning of many enzymes. It is helpful for preventing or halting macular degeneration. It's found in red meat, oysters, crab and lobster. Vegetable sources depend on the soil quality, so organic products are probably best: wheat germ, wheat bran, sunflower and pumpkin seeds, beans, nuts (especially almonds), whole grains, chicken, and turkey.

NOTE: Zinc deficiencies can result from heavy sweating, phosphate absorption (found in soda pops), excessive coffee consumption, some health conditions including liver or renal disease, and diabetes. Rather than dabbling in supplements, just increase zinc-containing foods, since zinc supplementation is tricky and really requires the oversight of a health care professional.

3 More Nutrients:

Alpha Lipoic Acid supports the energy-production of the mitochondria in every cell. Acting like an antioxidant, it helps fight multiple forms of free radicals and is considered an essential nutritional element for healthy eyes. Research shows it benefits cardiovascular disease, metabolic syndrome, Alzheimer's, migraines, inflammation and many other conditions. Alpha-R is the most readily absorbable form, and is found in spinach, broccoli, brewer's yeast, beef and some organ meats.

Garlic has anti-bacterial, anti-fungal, and anti-viral qualities. It is helpful for many conditions in addition to vision. It thins the blood and reduces blood clots (avoiding the side effects of aspirin) in the tiny capillaries of the retina and elsewhere in the body, and it lowers cholesterol. Containing methione, cysteine, and glutathione, it's found in fresh garlic cloves. Cooking with lots of garlic is a good habit to get into.

Coenzyme Q10 (CoQ10) functions like an antioxidant. It helps cells metabolize consumed food, enhances blood circulation and improves heart functioning. We find it in vegetables (spinach and broccoli especially), but it is destroyed in the cooking process. So taking these greens raw in a salad or daily smoothie is a good idea.