Help Preserve Your Eyes With These Foods and Nutrients

While there are certainly genetic factors that play into the quality of your eyesight, there are also others within your control. Protecting them from the sun by wearing UV blocking shades, refrain from tobacco use and excessive drinking, and taking periodic breaks if you are in front of a monitor for long periods of the day. Another very controllable factor is your diet. Like any other part of the body, the eye will perform to its maximum capability if it is adequately nourished. This will be even more noticeable as you age. You stand a higher chance of developing age related complications with a poor diet. These are some of the foods that will best serve your eyes in both the short and the long term.

Do not underestimate the role of diet in the long-term health of your eyes.

Author: Laitr Keiows, under the Creative Commons Attribution-Share Alike 3.0 Unported license.

Age-related macular degeneration is a growing epidemic in the United States. It is the leading cause of eyesight impairment in people over the age of 60. This condition is known for primarily attacking the sufferer’s straight-on vision. At onset, it is present at the very center of sight, and gradually expands outward. In addition to aging and sex (females have a significantly higher incidence than males), the two highest risk factors for this condition are both preventable. They are tobacco use, and improper nutrition. Insufficient intake of antioxidants, along with a deficiency in good fats will raise your probability of coming down with macular degeneration. Wild ocean fish such as salmon, tuna, and sardines are all very rich sources of omega-3 fatty acids that play an important role in reducing your risk of macular degeneration. Omega-3 acids also play a role in the prevention of dry eyes, a condition that can lead to complications such as inflammation and swelling. If for some reason you cannot get enough fish in your diet, you can choose a reputable omega-3 supplement.

Is there any part of your body that cannot be benefitted by consuming the incredible, edible egg? If such a part exists, it certainly is not the eye. Eggs contain healthy omega-3 fat, as well as lutein and vitamin A, which is an asset to the eye in more ways than one. It contributes to adequate sight of colors. In order to maximize your eyes’ capability of seeing colors, they must produce enough pigment for their retinae. Vitamin A fuels the production of these pigments. It also is a contributor to keeping your eye properly lubricated, preventing the condition of dry eye. In the developed world, lack of adequate vitamin A levels is a leading cause of blindness.

Beef is another good animal source for vitamin A. While red meat sometimes gets a bad reputation, a moderate amount is part of an ideal human diet. Apart from its quality proteins, beef has a high level of zinc, which aids the cells of the body in processing vitamin A.

Now we turn our attention from vitamin A to another popular multipurpose nutrient, vitamin C. While vitamin A contributes to color and lubrication, vitamin C works along the lines of omega-3 fatty acids in protecting against macular degeneration, as well as the development of cataracts. Elderly people with cataracts are much more likely to have a deficiency of vitamin C in their bodies than those without. Therefore, nutrient rich fruits such as berries – raspberries, blueberries, blackberries – as well as citrus fruits, are important in maintaining your vision as you age, especially if you have a family history of age related macular degeneration.

Lutein and zeaxanthin are two carotenoids that are found exclusively in plant material. Both are notorious for their versatile health benefits, among which are overall eye health and vision protection. Lutein has been known to boost the supply of the retinal pigment called epithelium. This has a more critical benefit than just preserving the aesthetic appearance of your eye. Epithelium is what transports needed nourishment to the cells of the eye. Zeaxanthin and lutein are both also responsible for the prevention of cataracts. People with adequate levels of both these antioxidants in their bodies were up to a third less likely to develop cataracts. Like omega-3 fatty acids, they also serve to protect against the development of age related macular degeneration. Leafy greens, most notably collard, spinach, and kale are among the highest in these carotenoids. Broccoli serves as the green cruciferous equivalent in the two nutrients.

If you are looking for a tasty source of healthy omega-3 fats, many nuts are loaded with them. Walnuts and almonds are especially high in these eye-friendly fatty acids. These nuts are also known for being heart healthy. One caveat to taking this approach – because they are so dense with these fatty acids, they also carry a high calorie content. A good way to get your fill is to adorn a leafy green salad with them, but be sure to limit your intake, as too many over a long period of time can result in weight gain.

Of course, the most well-known food for preserving your vision is the carrot. Because of its exceptional utility in maintaining eye health and function, it has also been subject to exaggerated myths. A significant portion of the quality of your vision is genetic. If you are nearsighted, eating carrots daily will not correct your vision. However, there probably is no food that is more useful to help your eyes reach their full inherent potential, as well as guard against age-related eye deficiencies and diseases. While it is true that most of the nutrients found in this tasty vegetable can be found elsewhere, carrots have an eye-friendly nutrient dense level, as well as being comparatively very low in calories. Not only do they carry a plentiful amount of vitamin A, they also are high in beta carotene, which gives the carrot its appealing orange color. Beta carotene rivals lutein in combating macular degeneration.