Zinc: What you need to know about it!

Good Afternoon All,

This is my first blog post! I know, I know, it may not be a big deal to you, but to me--a technologically challenged individual, this is a big deal!

I am an associate optometrist at Family Vision Care in Mount Pleasant, SC. At our practice, we are dedicated to providing our patients with the highest quality eye care. But in addition, we want to keep our patients informed and up to date on nutrition and how one's diet can affect the health of his/her eyes. Research suggests that more than 40 vitamins, minerals and antioxidants are required on a daily basis for optimal health and disease prevention. So here goes...

I just read an article in an optometric magazine that discussed the importance of zinc and why it should be incorporated into your daily diet. Zinc is actually an essential trace mineral that helps reduce the number of free radicals in the human body. What is a free radical you ask? According to Answers.com, a free radical is defined as an atom or group of atoms that has at least one unpaired electron and is therefore unstable and highly reactive. In animal tissues, free radicals can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases.

In addtion, zinc is vital in helping your body absorb Vitamin A and transport the Vitamin A from the liver to the retina. Vitamin A plays an important role in producing melanin, which is a protective pigment in the eyes. Because of this, it is actually fair to say that zinc plays a role in preventing nyctalopia (night blindness).

It has also been suggested that zinc can reduce the risk of Age-Related Macular Degeneration (AREDS study). In addition, supplementing with zinc could help prevent cataract formation (Blue Mountains Eye Study, Beaver Dam Eye Study).

So, as you can see, consumption of daily zinc is very important for the health of your eyes! Zinc is found in red meat, poultry, oysters, fortified breakfast cereals, nuts, baked beans, milk, and of course in multivitamin/mineral supplements. Keep in mind that high doses of zinc may cause stomach upset. The recommended dietary allowance (RDA) is 11 mg for men and 8mg for women.

Now you are thinking...ok great information, but what can I make for dinner that will be a good source of Zinc? Try an old favorite of one of MY favorites, (Ms. Julia Child)...Beef Bourguinon. Bon Appetit!

Much more to come on nutrition and the role it plays in keeping you and your eyes healthy! Thanks for reading.

Keeping an Eye on You,

Betsy W. Fraser, O.D.

Sources include: Review of Optometry (March), American Optometric Association, and The Optometric Nutrition Society