Nutrition and Eye Health

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Greetings Shooters,

The following nutrients are recommended by the American Optometric Association (AOA) for maintaining healthy eyes and may reduce the risk of some chronic eye conditions. This information is based upon The Veterans LAST Study (Lutein Antioxidant Supplementation Trial, 2004), AREDS (The Age-Related Eye Disease Study, 2001), and nine other references. This list is available in AOA hand-out literature dated 2008.

1. Lutein, 10mg/day
Dark green leafy vegetables such as spinach, collards or kale; corn, eggs or lutein supplements

2. DHA/EPA (essential fatty acids), 500 mg/day
Flax or fleshy fish like tuna or salmon, or fish oil supplements

3. Vitamin C, 500 mg/day
Orange juice, other citrus and fortified juices, citrus fruits, Vitamin C supplements or multivitamins

4. Vitamin E, 400 IU/day
Nuts, salad and vegetable oils, peanut butter, fortified cereals, sweet potatoes, margarine, Vitamin E supplements or multivitamins

5. Copper, 2mg/day
Mixed nuts, sunflower seeds, beef liver, beans, lentils or multivitamin/mineral supplements

6. Zinc, 40-80 mg/day
Red meat, poultry, oysters, fortified breakfast cereals, nuts, baked beans, milk, or multivitamin/mineral supplements

The 40-80 mg zinc dosage is for people diagnosed as being at high risk for age-related macular degeneration (AMD) or experiencing early stage AMD. High doses of zinc may cause stomach upset. The recommended dietary allowance (RDA) for zinc is 11 mg for men and 8 mg for women.

Presently, the National Institutes of Health is conducting AREDS2 with a 4,000 patient base.

Always consult your physician before undertaking a new nutrition program.

Good Vision and Good Shooting to All,

Norman H. Wong, O.D.

Camp Perry National Matches - 2004