Eyes are as susceptible to wear and tear and aging as the rest of the body. Eye health is often taken for granted until age related eye diseases start cropping up. Several research studies confirm the role of nutrients such as astaxanthin, lutein and zeaxanthin in preventing age related macular degeneration and cataracts. Age related macular degeneration, an eye disease that results in a loss of central vision and a leading cause of blindness in older adults, cataracts, and other eye diseases such as glaucoma can be prevented through a nutritious diet.
Tips & Considerations
Eat an antioxidant rich diet full of nutrients such as vitamin C, E, zinc, and flavanoids found in foods like blueberries and green tea.
A wide range of antioxidants in the form of fruits and vegetables in a diet has been linked to a reduced risk of age related macular degeneration.
Include foods that are rich in natural carotenoids like lutein and zeaxanthin in your diet.
According to World”s Healthiest Foods, an independent portal on scientifically proven information about nutrition, research studies have confirmed the role of lutein and zeaxanthin in preventing eye diseases likes cataracts and age related macular degeneration (AMD). Green leafy vegetables such as kale, spinach, collard greens, fruits like oranges, and other foods such as eggs contain the highest amount of the nutrients. Interestingly cooked greens contain more lutein and zeaxanthin than raw greens. Consider taking a supplement if your diet cannot meet needs of these two nutrients adequately.
Add foods rich in astaxanthin, a potent antioxidant, such as marine algae and seafood to prevent cataracts.
While lutein and zeaxanthin are abundant in many fruits and leafy greens, astaxanthin, the other member of the carotenoid family is not found in vegetables at all. Supplementation is recommended for optimal dosage of the nutrient. In addition to eye health the supplement is recommended for its ability to decrease inflammation, increase energy and act as an internal sunscreen. Reduce or eliminate red meat in a diet. A 2009 Australian study published in the “American Journal of Epidemiology” confirmed that older adults who ate 10 or more servings of red meat in a week had a higher chance of developing early stages AMD than older adults who only ate 4 servings of meat in a week.
Control blood sugar in a diet by balancing complex carbohydrates with protein and fiber.
A 2007 Tufts University study recruiting adults between the ages of 55 and 80 reported that a high glycemic index (GI) diet increased the risk of developing AMD. Increase consumption of whole grains, fruits, vegetables and protein and reduce processed and sugary foods for a low GI diet. Incorporate several servings of foods high in omega-3 fatty acids into your diet. A 2006 study published in the Archives of Ophthalmology concluded that foods high in omega-3 fatty acids such as fish and flax reduced the incidence of age related macular degeneration. Several other studies, as reported by the US Department of Health and Human Services, have concluded that supplementation with omega-3 fatty acids particularly DHA and EPA prevented eye diseases such as diabetic retinopathy.
- Stop smoking to improve eye health.
- Blink often to reduce computer related eye strain.
- Eating too much red meat can increase the risk of developing eye diseases!
- A high GI diet can cause AMD and other eye problems!
Sources
- High GI-diet Linked to Poor Eye Health
- The Omega-3 fatty Acids DHA and EPA may prevent eye diseases
- Antioxidant Rich Foods Preserve Vision
- Free Images for Blogs
- WH Foods: Lutein and Zeaxanthin
- Red Meat Consumption and its Association to AMD
- Effects of Omega-3 Fatty Acids on Eye Health
- Omega-3 Fatty Acid Intake and AMD
