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How Diet and Nutrition Protect Aging Eyes
Age-related eye diseases like cataracts and macular degeneration are the most common causes of impaired vision and even blindness among the elderly. But with lifestyle changes that include good nutrition, you can delay and even prevent their development.
Along with a healthy diet, another way that you can protect your eyes is by quitting smoking, protecting it from ultraviolet light, and going to regular eye checkups for the early detection of chronic diseases that can affect your eye health and vision in the long run.
Diet and Antioxidants for Healthy Eyes
Along with our lifestyle, the food that we eat, including dietary supplements, affects our overall health, including your eyes.
A diet that is high in sugar and saturated fat increases your risk at developing eye diseases. On the other hand, foods like fruits and leafy greens can help in the prevention of eye diseases and other health problems.
Brightly-colored fruits and leafy vegetables are rich in antioxidants that will protect the eyes from the damage of free radicals that can pave the way for the development of certain eye diseases. Lutein, abundant in green leafy vegetables is one of the most popular compounds that protect the eyes. This substance is also found in peas and sweet corn.
Vitamin A is the most vital nutrient for healthy vision and is abundant in yellow and orange vegetables. A number of vegetables and fruits also give high amounts of vitamin C, a powerful antioxidant.
Diet and Eye Health Guidelines
- Eat whole cereals and grains. Refined white flours and sugars found in cereals and breads can increase your risk of developing age-related eye conditions. Whole grains and cereals contain fiber which gives you a full feeling, thereby lowering your calorie intake.
- Ensure fats are healthy. Fatty fish, walnuts, canola oil, and flaxseed oil contain high amounts of omega-3 essential fatty acids that will prevent dry eyes and even cataracts.
Pick good protein sources. The cooking method and fat content determines whether a certain protein is healthy or otherwise. Pick lean meats, nuts, fish, eggs, and legumes as your proteins.
- Avoid sodium. Consuming high amounts of sodium increases your risk of developing cataract. Maintain a daily sodium intake below 2,000 mg.
- Stay hydrated. Finish up your healthy diet with 100% vegetable and fruit juices; low-fat diary products, non-caffeinated teas, and water. Keeping yourself adequately and properly hydrated reduces irritation brought about by dry eyes.
Eye Vitamins and Vision Supplements
To further protect your eyes from the possibility of developing age-related eye diseases in the future, couple your diet with eye vitamins and vision supplements. Because sometimes, giving your eyes the essential nutrients that it needs is not enough with diet alone. Numerous studies have show as to just how effective they are in preventing diseases.
Although taking vitamins and supplements are generally very safe, you should still consult your doctor if you intend to take them, especially if you are nursing or pregnant or when you are currently taking other medications.
About The Author:
Amy C. is a nutritionist, teaching her readers on the right kind of foods that they should eat for a healthy and well-functioning body system. She also helps with the blogging activities of Lasik Houston Texas, an eye center for Lasik eye surgery cost Houston. Stay tuned for her next post to learn more about healthy eating.