What You Don't Know About Sunglasses Could Hurt You

Any health savvy person knows by now that one of the best ways to protect your body from harmful UV rays is to slather on the SPF -- but you might be forgetting one important part: your eyes.

"Obviously you can't put sunscreen on them," says Anne Sumers, M.D., a spokesperson for the American Academy of Ophthalmology who is in private practice in Ridgewood, New Jersey. "[Sunglasses are] the only way to protect your eyes."

Exposing your peepers to the sun could trigger a host of serious health problems, including painful sunburns and cataracts. What's worse, buying sunglasses can be a complicated, cryptic process (what do those labels mean, anyhow?). So we asked Sumers and William Brown, O.D., Ph.D., of the department of ophthalmology at the Mayo Clinic, to help us break down what's happening to the naked eye when it's exposed to the sun -- and exactly how to choose the right sunglasses to protect it.

Infographic by Jan Diehm for the Huffington Post.

Both experts caution that wearing sunglasses is particularly important for kids, who still have a whole lifetime of UV exposure ahead of them. Plus, even more UV light reaches children's retinas compared to older people, according to Brown.

It's also important to note that this graphic looks at how the sun affects eye health, not indoor tanning booths -- these beds can produce UV levels up to 100 times of that of the sun^[1] . They're best avoided (for reasons beyond eye health^[2] ), but if you're going to use them it's imperative to sport protective goggles (closing your eyes won't do the trick).

And no matter how good your eye protection, never look directly into the sun, especially during an eclipse. "It's much the same effect as taking a magnifying lens and focusing the sun onto a piece of paper," Brown says. "You can actually set the paper on fire."

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  Kale, Spinach And Collards

  
  

  Lutein and zeaxanthin are antioxidants that protect and maintain healthy cells -- and they're abundant in these dark, leafy greens, Caplan explains. She quotes <a href="http://www.aoa.org/" target="_hplink">The American Optometric Association,</a> which has reportedly said they act like "internal sunglasses" that can "filter harmful blue waves."
  
  Another bonus?
  
  "These [greens] are also high in vitamin A, which is good for the eyes," Caplan said.

  
  


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  Oysters

  
  

  Zinc deficiency has been linked to impaired vision and poor night vision, as well as cloudy cataracts, Caplan says. But getting plenty of of the nutrient can work wonders, slowing the progression of age-related macular degeneration, which is <a href="http://www.nei.nih.gov/health/maculardegen/armd_facts.asp#1" target="_hplink">a common condition in adults age 50</a> and older.
  
  Oysters are a great source of zinc, Caplan explains. And if they're not exactly your thing, she suggests trying lobster, salmon, beef or milk instead.

  
  


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  Apricots

  
  

  Apricots are a good source of beta carotene and lycopene, both carotenoids that can help promote good vision, explains Elisa Zied, an author and registered dietitian.
  
  Indeed, the <a href="http://www.maculardegenerationassociation.org/resources/information.aspx?post=98fede9b-f533-4530-9c69-a7d159063010" target="_hplink">Macular Degeneration Association explains</a> that the body converts beta carotene into vitamin A, which resists damage to cells and tissues, including the eye lens.
  
  "Continued oxidative stress may result in the development of cataracts or damage the blood supply to the eyes and lead to macular degeneration," the <a href="http://www.maculardegenerationassociation.org/resources/information.aspx?post=98fede9b-f533-4530-9c69-a7d159063010" target="_hplink">organization says.</a>

  
  


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  Sweet Potatoes

  
  

  "It's prudent for people to follow current Dietary Guidelines for Americans, consuming at least three-and-a-half or four cups of produce each day," Zied says. And she recommends that people pay particular attention to eating plenty of fruits and veggies that are rich in vitamins C and A -- which is why sweet potatoes are high on her eye-health list.
  
  In fact, <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2" target="_hplink">a one-cup serving of sweet potato</a> has more than the full daily requirement for vitamin A. And yes, there is another orange, vitamin A-rich option that's more commonly associated with protecting our peepers: Zied also recommends good ol' carrots.

  
  


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  Eggs

  
  

  Eggs are another food that's relatively high in zinc, Caplan explains. They're also a good source of Omega 3 fatty acids <em>and</em> lutein.
  
  As Tufts nutritional biochemist <a href="http://www.fitsugar.com/Eating-Eggs-Can-Benefit-Eye-Health-882515" target="_hplink">told FitSugar, </a>eggs don't contain as much of that particular carotenoid as the leafy greens that are also on this list, but "the body is able to absorb these antioxidants better from eggs," <a href="http://www.fitsugar.com/Eating-Eggs-Can-Benefit-Eye-Health-882515" target="_hplink">she says.</a>

  
  


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  Wheat Germ

  
  

  "Vitamin E might slow macular degeneration [and can also] decrease risk of cataracts," Caplan says (<a href="http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-e" target="_hplink">although WebMD cautions</a> that studies looking at possible benefits for cataracts have been inconclusive).
  
  She recommends wheat germ as her top source for vitamin E, as well as other tasty options like almonds, sunflower seeds, peanut butter and the aforementioned sweet potato.

  
  

References

1. ^{^} produce UV levels up to 100 times of that of the sun (www.geteyesmart.org)


2. ^{^} for reasons beyond eye health (www.huffingtonpost.com)