Senior citizens have the highest rates of eye issues and conditions. This includes macular degeneration, glaucoma, cataracts, diabetic retinopathy, dry eyes, poor night vision and eye floaters. These diseases and conditions can also happen in much younger people. You get most of your sensory input through vision. Healthy vision is essential for daily functioning, independence and high quality of life.
The good news is that lifestyle and diet have a big impact on the eyes. You can take self-help actions to promote healthy vision, and significantly reduce the risk of getting eye diseases. Nutrition is scientifically proven to affect the health of the eyes, brain and entire body.
There have been thousands of peer-reviewed research studies done over decades to support nutrition related to vision health. The eyes are second only to the brain in their need for essential nutrients. Our eyes require high-quality nutrition and targeted antioxidants. For example, the macula is yellow because it’s high in lutein. This yellow-colored carotenoid acts as a potent antioxidant. Lutein filters out UV and blue light, protecting the sensitive tissues of the lens and macula.
Carotenoids
Carotenoids fight free radicals and are found in high quantities in fruits and vegetables. Some essential carotenoids for eye and brain health include beta-carotene, astaxanthin, meso-zeaxanthin, zeaxanthin, lycopene, and lutein. For example, lutein is found in corn, kale, spinach, collards and mustard greens, salad greens, brussels sprouts, broccoli, and eggs. Astaxanthin can be found in red yeast rice, salmon, shrimp, and trout. Zeaxanthin is in saffron, orange peppers, paprika peppers, spinach, goji berry, corn, kale, collard and mustard greens, romaine lettuce, broccoli, kiwi fruit, peas, oranges, tangerines and swiss chard.
All of the carotenoids are important for maintaining macular and optic health. Eating a wide range of fruits and vegetables provides many of the nutrients you need to help fight disease and maintain health.
Vitamins
Vitamins from food and supplements help protect and nourish the brain, eyes, nerves and muscles.
Vitamin C
Vitamin C is highly concentrated in the eye. A diet rich in various fruits and vegetables will provide plenty of vitamin C. Enjoy red peppers, chili peppers, black currants, parsley, kiwi, broccoli, brussels sprouts, other berries, papayas, oranges, kale, lemons, melons, cauliflower, and other fruits and vegetables.
Vitamin E
Vitamin E is a major fat-soluble antioxidant, important for the eyes. In one study, people with early macular degeneration who took a daily vitamin E supplement had a 25% lower risk of developing advanced stages of this eye disease. Foods high in Vitamin E include: wheat germ found in wholewheat bread, nuts and nut oils, seeds and seed oils, leafy dark green vegetables, avocados, asparagus, kiwi, broccoli, pumpkin, sweet potato, mangos, tomatoes and papaya.
Resveratrol: The Plant Protector
Resveratrol helps strengthen blood vessels and capillaries, reduces inflammation and is a potent antioxidant. Plants make resveratrol to protect themselves from injury, infection and stress. Resveratrol is found in blueberries, raspberries, mulberries, lingonberries, senna, and the skin of grapes. Eat berries regularly. If you can’t get fresh berries, buy frozen berries and defrost them as needed. Berries are great in juicing recipes. They absorb pesticides, so organic is best.
Mediterranean Diet and Vision Diet
The Mediterranean diet is popular because it boosts overall eye, brain, and body health. At Natural Eye Care, we have created a variation of the Mediterranean Diet called the Vision Diet. We also provide juicing recipes on our website. And, please download our eBook: Visionary Cooking: Food for the Eyes.
As you age, eating well, absorbing nutrients and exercising can become more challenging. Therefore, supplements can be a great way to stay on top of your nutrition. Learn more on the Natural Eye Care online store.