Best Foods for Eyes & Brain

pomegranate juice for eyes and brain antioxidantThe food you eat supports your body, your eyes, and your brain.  And some foods, containing phytonutrients, enzymes, and vitamin and vitamin-like nutrients, are especially helpful. A common feature of these foods is that they contain a wealth of antioxidants.

The most powerful way to get these nutrients is through juicing. In the prevention section of our website, we discuss our favorite juicing recipes by eye condition, as well as the benefits of juicing.

Antioxidant-Rich Foods

Antioxidants in our diet and supplemental nutritional support provide ingredients for fighting excess inflammation and oxidative stress. These include:

      • phytonutrients (such as lycopene,1 lutein,2 and astaxanthin,3),
      • enzymes (such as glutathione4), and
      • vitamin and vitamin-like compounds (such as the B vitamins,5 A,6 C,7 and E8).

Also essential are omega-3 fatty acids9 10 which play a role in protecting your eyes, your brain, the cardiovascular system, and much more.

Click for a more complete discussion and information on plants high in the various nutrients.

Vision Diet

The Vision Diet is a healthy diet for both the eyes and body. It consists mainly of plant-based foods, along with small portions of animal products, such as organic free-range, grass-fed meats for non-vegetarians. This diet, along with exercise, maintenance of proper weight, and stress management, reduces the incidence of a range of health conditions, including chronic diseases, heart disease, diabetes, and the incidence of cancer.

Green, Leafy Vegetables

The largest percentage of the diet, in terms of quantity, should be vegetables and fruits. Eat lots of dark leafy green vegetables and other colorful vegetables and fruits. These are rich in antioxidants, especially lutein and zeaxanthin, which are the colored pigments that your eye needs to function well. These nutrients protect plants that protect them from sun damage and impart the same protection to our eyes, functioning as internal sun filters and potent antioxidants the neutralize free radicals. Even if you don’t like vegetables such as collard greens, kale, and spinach, you can add them to soups, puree them in green drinks, juice them with other fruits and vegetables, or add them to other greens in salads. Many studies report, for example, that the nutrients found in these healthy vegetables lower the risk of developing macular degeneration, as well as other eye conditions, heart disease, brain diseases and even certain cancers.

Phytic Acid

Brazil nuts, brown rice, raw cacao, oats, and pumpkin seeds have higher phytic acid levels. Phosphorus is stored in seeds and grains in the form of phytic acid. In the body, phytic acid binds minerals in the digestive system. It is found mostly in whole grains and beans, but also in seeds and nuts.

Phytic acid slows the absorption of iron, zinc, and less so of calcium. In addition, phytic acid also neutralizes some enzymes needed to properly digest these foods. This is true only within individual meals and not for overall digestion and absorption.11 For those people with imbalanced gut bacteria or those with a nutrient-deficient diet, especially vitamin A and D deficiencies, the phytic acid in grains, legumes, nuts, and seeds can seriously deplete them of essential nutrients, such as calcium, zinc, magnesium, iron, and copper. Phytic acid also inhibits the thyroid in lab animals (decreases TSH)12 and induces metabolic and hormonal changes.  So, make sure your vitamin A and D levels, as well as minerals, are up to normal.

Soaking Grains, Nuts, and Seeds

In addition to making sure your vitamin A, D, and mineral levels are normal, you can soak whole grains, nuts, and seed to break down phytic acid.

Grains. By soaking whole grains overnight, the enzyme phytase is activated. This begins to break down phytic acid, and releases minerals.13

Nuts and seeds. Soaking nuts and seeds in salted water and then lightly dehydrating them breaks down phytic acid improving nutrient bioavailability.14

Nuts & Seeds

Nuts and seeds provide healthy fats, protein, vitamins, and minerals, including vitamin E, zinc, and essential fatty acids critical for retinal health. For example:

      • Pecans contain more than 19 vitamins and minerals, and research has shown they may help lower LDL cholesterol and promote healthy arteries.15
      • Walnuts provide high amounts of anti-inflammatory plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin; they also contain powerful free-radical scavenging antioxidants.16
      • Pistachios are high in lutein, beta-carotene, and gamma-tocopherol (vitamin E) compared to other nuts. These nutrients are all excellent for eye health.17
      • Sunflower seeds are rich in vitamins and minerals, including vitamin E, copper, B vitamins, manganese, selenium, phosphorus, and magnesium, which support heart health and the immune system. But you should not consume more than 30 grams (1/4 cup) in a day.18
      • Pumpkin seeds offer a wide variety of nutrients, including zinc, magnesium, manganese, copper, and protein.19
      • Almonds contain plenty of vitamin E, magnesium, and protein, and help lower blood pressure and cholesterol levels while promoting weight loss and reducing hunger. It is better not to eat more than 4 to 5 almonds (about an ounce) per day, especially if not pre-soaked.20

We recommend a few nuts or seeds daily, about an ounce. Vary the kind of nut or seed for good balance.

Fermentation

There are many traditional ways to ferment food. You may already be familiar with some of them, such as tofu (fermented bean curd) or sourdough bread. Fermentation means converting some of the starches or sugars in a food to alcohol or organic acids without the presence of oxygen. The process not only preserves food, but in many cases, it makes it more digestible. Here are some examples:

      • Legumes and grains. Tofu, soy sauce, tempeh, sourdough bread, Rejuvelac (a traditional Eastern European fermented drink made from sprouted wheat berries)
      • Liquids. Kombucha, kefir, vinegar

Although there is little clnical evidence for fermented food value, there are convincing in vitro studies on fermented foods. The studies indicate that consuming fermented foods is warranted, and call for high-quality trials.21

Glycemic Index

High glycemic foods make your blood sugar rise quickly.  The larger the number, the greater the impact:22

      • 55 or less is good – whole grains, nuts, legumes, fruits, non-starchy vegetables
      • 56-69 is medium – potatoes, white rice, white bread
      • 70 or higher is bad – candy, cookies, cakes, sweet drinks

High glycemic foods are very easy for your body to change into glucose, but they increase the risk of many conditions such as eye diseases,23 24 diabetes and related complications,25 heart disease,26 and obesity.27

A low glycemic index food has anti-inflammatory benefits.28  These foods include lentils, cashews, kidney beans, black beans, garbanzo beans (used to make hummus), oranges, apples, almonds, walnuts, peanuts (though these can be inflammatory and should be avoided for anyone with an inflammatory condition), carrots, bran cereals, all leafy-green vegetables, quinoa, millet, wild-caught fish, free-range beef, and eggs.

Learn more about why you should cut down on sugar.

Favorite Products for Overall Eye Health and Brain

Advanced Eye and Vision Support Formula – our whole food, organic, GMO free formula with lutein and zeaxanthin.

Dr. Grossman’s Whole Food Organic Superfood Multi-Vitamin 120 Vcaps -our organic, whole food, GMO free multivitamin

Dr. Grossman’s Whole Food Combo 2-Month Special – includes 2 bottles of the Advanced Eye and Vision Support formula and 2 bottles of Dr. Grossman’s Whole Food Organic Superfood Multivitamin.

Footnotes

 

  1. Dorey CK, Gierhart D, Fitch KA, Crandell I, Craft NE. (2022). Low Xanthophylls, Retinol, Lycopene, and Tocopherols in Grey and White Matter of Brains with Alzheimer’s Disease. J Alzheimers Dis.Aug 16. ↩
  2. Johra FT, Bepari AK, Bristy AT, Reza HM. (2020). A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants (Basel). Oct 26;9(11):1046. ↩
  3. Giannaccare G, Pellegrini M, Senni C, Bernabei F, Scorcia V, et al. (2020). Clinical Applications of Astaxanthin in the Treatment of Ocular Diseases: Emerging Insights. Mar Drugs. May 1;18(5):239. ↩
  4. Haddad M, Hervé V, Ben Khedher MR, Rabanel JM, Ramassamy C. (2021). Glutathione: An Old and Small Molecule with Great Functions and New Applications in the Brain and in Alzheimer’s Disease. Antioxid Redox Signal. Aug 1;35(4):270-292. ↩
  5. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. Jan 16;12(1):228. ↩
  6. AOA. (2020). Vitamin A beneficial for eyes, just not for preventing myopia. Retrieved Dec 28 2022 from https://www.aoa.org/news/clinical-eye-care/health-and-wellness/vitamin-a-good-for-the-eyes. ↩
  7. Lykkesfeldt J, Michels AJ, Frei B. (2014). Vitamin C. Adv Nutr. Jan 1;5(1):16-8. ↩
  8. Harvard Health. The Nutrition Source: Vitamin E. Retrieved Dec 28 2022 from https://www.hsph.harvard.edu/nutritionsource/vitamin-e. ↩
  9. Downie LE, Ng SM, Lindsley KB, Akpek EK. (2019). Omega-3 and omega-6 polyunsaturated fatty acids for dry eye disease. Cochrane Database Syst Rev. Dec 18;12(12):CD011016. ↩
  10. Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. Oct;56(8):365-79. ↩
  11. Arnarson, A. (2017). Phytic Acid 101: Everything You Need to Know. Retrieved Apr 18 2018 from https://www.healthline.com/nutrition/phytic-acid-101. ↩
  12. Mohamed, T.M., Salama, A.F., El Nimr, T.M., El Gamal, D.M. (2015). Effects of phytate on thyroid gland of rats intoxicated with cadmium. Toxicol Ind Health, Dec;31(12):1258-68. ↩
  13. McGruther J. (2019). Soaking Grains for Increased Mineral Absorption and Optimal Digestion. Retrieved Dec 28 2022 from https://nourishedkitchen.com/soaking-grains/. ↩
  14. Grossman K. That’s Nuts!  Complete Guide to Soaking Nuts and Seeds. Retrieved Dec 28 2022 from https://radiantlifecatalog.com/blog/bid/69542/That-s-Nuts-A-Complete-Guide-to-Soaking-Nuts-and-Seeds. ↩
  15. Prospective studies. Crit Rev Food Sci Nutr, Oct 17:0.Morgan, W.A., Clayshulte, B.J. (2000). Pecans lower low-density lipoprotein cholesterol in people with normal lipid levels. J Am Diet Assoc. Mar;100(3):312-8. ↩
  16. Chauhan A, Chauhan V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. Feb 20;12(2):550. ↩
  17. Terzo S, Baldassano S, Caldara GF, Ferrantelli V, Lo Dico G, et al. (2019). Health benefits of pistachios consumption. Nat Prod Res. Mar;33(5):715-726. ↩
  18. Garg P. (2022). 13 Health Benefits of Sunflower Seeds You Should Know! Retrieved Dec 28 2022 from https://pharmeasy.in/blog/health-benefits-of-sunflower-seeds/. ↩
  19. Medical News Today. (2022). What are the health benefits of pumpkin seeds? Retrieved Dec 28 2022 from https://www.medicalnewstoday.com/articles/303864. ↩
  20. Kharbanda N. (2022). Do Not Overdose Almonds as It Can Have These 8 Side Effects. Retrieved Dec 28 2022 from https://www.onlymyhealth.com/do-not-overdose-almonds-as-it-can-have-these-8-side-effects-1617191927. ↩
  21. Dimidi E, Cox SR, Rossi M, Whelan K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. Aug 5;11(8):1806. ↩
  22. WebMD. (2021). How to Use the Glycemic Index. Retrieved Mar 18 2021 from https://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs. ↩
  23. Chiu, C., Milton, R.C., Gensler, G., Taylor, A. (2007). Association between dietary glycemic index and age-related macular degeneration in nondiabetic participants in the Age-Related Eye Disease Study. Am J Clin Nutr. July; (86):180-188. ↩
  24. Hitti, M. (2005). Healthy Diet May Help Seniors’ Vision. WebMD. Retrieved Apr 18 2018 from https://www.webmd.com/eye-health/news/20051227/healthy-diet-may-help-seniors-vision#1 ↩
  25. Ruszkiewicz K, Jagielski P, Traczyk I. (2020). Glycemic control and awareness among diabetic patients of nutrition recommendations in diabetes. Rocz Panstw Zakl Hig. 2020;71(2):191-196. ↩
  26. Beulens, J.W., de Bruijne, L.M., Stolk, R.P, Peeters, P.H., Bots, M.L., et al. (2007). High dietary glycemic load and glycemic index increase risk of cardiovascular disease among middle-aged women: a population-based follow-up study. J Am Coll Cardiol. 50:14-21. ↩
  27. Maki KC, Rains TM, Kaden VN, Raneri KR, Davidson MH. (2007). Effects of a reduced-glycemic-load diet on body weight, body composition, and cardiovascular disease risk markers in overweight and obese adults. Am J Clin Nut. 85:724-34. ↩
  28. Buyken AE, Goletzke J, Joslowski G, Felbick A, Cheng G, et al. (2014). Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. Am J Clin Nutr, 99(4): 2014;813-33. ↩