The complex, delicate structures of the eye are often the first to suffer the “slings and arrows” of aging. “Normal” aging is bad enough but additional, and all too common, health issues such as diabetes, can pose a serious threat to eye health and vision. I see this all-too-often in my medical practice.

Fortunately, there is much that can be done to protect the eyes via simple nutritional supplementation. Anti-oxidants are the primary thing here and anti-oxidant-rich common foods can play a major role in protecting the eyes.

Now we all know Vitamin A and beta-carotene, which converts directly to Vitamin A, are essential nutrients for the eyes. It goes, without saying, one should always consume adequate amounts of Vitamin A. A decent diet with fresh vegetables and a quality multivitamin nearly always meets your Vitamin A requirements. But, there are other lesser known nutrients, found in common foods, which play vital roles in protecting eye health and it’s these I want to share with you.

Let’s start with blueberries. The common North American blueberry (Vaccinium corymbosum) is closely related to the European bilberry (Vaccinium corymbosum). Both berries contain very high amounts of dark blue to purple pigments called anthocyanins.

These compounds are very beneficial for the eyes, and it is said that during World War II British pilots ate bilberry jam in order to improve their night vision. Modern studies have failed to verify these anecdotal improvements in night vision, however, numerous studies have shown that bilberry extract, (25% anthocyanins) exhibits a wide range of positive effects on eye health. (1) (2)

Anthocyanins play a vital role in regenerating rhodopsin or “visual purple” which is a primary component of the retinal tissues. Strong evidence suggests dietary supplementation with anthocyanins may help guard against macular degeneration, glaucoma and cataracts (2) (3)

The benefits of anthocyanins extend beyond just the eyes. They are also anti-inflammatory, protective of vascular tissues and have been shown to inhibit the growth of certain cancer cells such as human leukemia and colon cancer. (4)

Anthocyanins are found in nearly all deep-blue and purple foods such as grape skins, red wine, blackberries, purple onions, purple corn, and so on, with blueberries and bilberries being among the richest sources. Bilberry extracts, standardized to say 25% anthocyanins, abound and may be found at most any health food store.