January/February 2005 Alternative Health
Eye Health: Top 20 Foods ~ 19 Worst Things

The followings lists are works in progress. They will change as more research becomes available, but at present, they represent the best of current knowledge. They have been compiled by Portland ophthalmologist Dr. Terry D. Hohner, one of a small, but hopefully growing breed of holistic eye doctors who are trying to improve eye health rather than merely prescribe corrective lenses.

Terry has been intensively researching eye health and has concluded that while supplements are wonderful, whole foods have the bonus of additional phytochemicals which makes them a significant plus. He mentioned an article that he read recently reporting that sulphurophane - the phytochemical that makes cabbage and brassicas smell - has been proven to arrest even late stage breast cancer in women.

Convinced that organic gardening and freshness of the produce significantly increase nutritional value, he and his wife Jane have been growing 7 of the top 20 foods in a tiny little garden that has been producing roughly 10 months of the year. "We totally experience the benefits of not only the foods mentioned but the joy of growing and nurturing these wonderful 'Plant Children' in our lives."

Top 20 Whole Foods For The Eye

FOOD

Beta Carotene

Vit E

Vit C

Lutein

Zinc

Total

Other Phytochemicals*

1. Spinach

H

M

L

H

M

11

Z

2. Broccoli

M

M

H

M

-

9

Q,S,I

3. Greens (beet, turnip)

M

M

M

H

-

9

4. Kale

H

-

M

H+

-

9

Q,S,I

5. Sweet Potato

H+

H+

-

-

-

8

S,I

6. Greens (collard)

M

-

H

H

-

8

S,I

7. Brussels Sprouts

L

M

H

M

-

8

S,I

8. Kiwi

M

-

H+

L

-

7

A,E

9. Peas

L

-

L

M

H

7

10.Papaya

M

-

H

L

-

6

11.Cantaloupe

H

-

M

-

-

5

12.Asparagus

L

M

M

-

-

5

13. Tomato

L

-

M

L

-

4

Ly

14. Corn

L

-

-

L

M

4

Z

15. Blackberry (wild)

-

H

L

-

-

4

E

16. Oranges/Tangarines

L

-

M

L

-

4

H,L,T

17. Carrots

H

-

-

L

-

4

18. Squash (Butternut)

M

-

-

M

-

4

Z

(Zucchini)

L

-

-

M

-

3

19. Lettuce (Romaine)

L

-

-

M

-

3

Q

20. Swiss Chard

-

-

-

M

-

2

S,I

*Phytochemicals are natural compounds that protect against disease (bacterial and viral), slow the aging process, stimulate the immune system, and modulate hormone metabolism. Over 900 have been discovered in plants and more will be discovered. Three classes of phytochemicals have been identified:

  • Carotenoids - pigments responsible for the colors of many fruits and vegetables can reduce the risk of stroke, heart disease and certain types of cancer. Beta Carotene, Lutein, Zeaxanthin (Z), and Lycopene (Ly) are in this group.
  • Phenolic Compounds -known to reduce risks of heart disease and certain types of cancer. Ellagic Acid (E), Sulphoraphane (S), Limonene (L), Indoles (I),
  • Flavonoids -also called bioflavonoids, act as antioxidants to neutralize/inactivate unstable molecules called free radicals that daily attack cells in our body. Free radical damage contributes to aging and a variety of health problems. Hesperidin (H), Quercetin (Q), Anthocyanins (A), and Tangeritin (T) are in many fruits and vegetables

Prevention/Stabilization-In order of importance:

  • Cataract: Vit C, Lutein, Beta Carotene, Vit E, Zinc. (Also important: Selenium, L-glutathione, alpha lipoic acid, and Quercetin)
  • Macular Degeneration: Lutein, Vit E, Zinc, Beta Carotene, Vit C. (Also important: Bilberry extract, Selenium)
  • Glaucoma: Vit C, Beta Carotene, Vit E, Lutein, Zinc. (Also important: Chromium, Vit B-12, Magnesium, Quercetin, L-Glutathione, Coenz Q-10)
  • Dry Eye: Vit E, Beta Carotene. (Also important: Flaxseed oil)

PS:
Vit C: very high in Guava fruit
Zinc: highest in wheat bran, wheat germ, rice bran
Vit E: highest in wheat germ, walnut oil, sunflower oil, and almonds

PPS:
Studies now show that organically grown food offers more nutrients, particularly antioxidants, than non-organically grown (J. Agric. Food Chem, (2003) 51:5671-5676)

19 Worst Things for the Eye

Excessive Prolonged Exposure to:

  • Direct, Ultra violet light
  • Nicotine
  • Steroids
  • Physical Stress (fatigue, exhaustion, chronic tension, etc)
  • Mental stress (chronic anxiety, depression, fear, etc)
  • Negative thoughts (hatred, anger, chronic frustration, etc)**
  • Toxic Chemicals (heavy metals, herbicides, insecticides, strong preservatives, etc)
  • Diabetes (or chronic, high blood sugar)
  • Hypertension (or chronic, high blood pressure)
  • Hyperlipidemia, (or chronic, high LDLs and total cholesterol)
  • Lack of exercise
  • Hypo and/or Hyperthyroid
  • Chronic Dehydration
  • Alcohol
  • Caffeine
  • Sucrose
  • Salty foods
  • Fatty foods
  • Direct and/or adjacent eye trauma

**While this stressor isn't causative it can be contributive

Aggrevation Factors:

  1. Cataract: UV, Diabetes, Steroids, Toxic chemicals, Sucrose, Dehydration, Alcohol, Trauma
  2. Macular Degeneration: UV, Nicotine, Toxic chemicals, Hyperlipidemia, Hypertension, Lack of exercise, Mental stress, Dehydration, Trauma
  3. Glaucoma:UV, Nicotine, Lack of exercise, Steroids, Physical stress, Mental stress, Toxic chemicals, Diabetes, Hypertension, Hyperlipidemia, Caffeine, (some) Fatty foods, Trauma
  4. Dry Eye: Chronic dehydration, Alcohol, Caffeine, Salty foods

You can contact Dr Terrance Hohner at 503-639-8844 or terryhohner@earthlink.net.