Our sight is probably the most important of the five senses and, with age, various diseases that worsen its function can arise, the most common being cataracts, diabetic retinopathy, dry eye syndrome, glaucoma, and macular degeneration. Although the risk of contracting these diseases has to do with genetics, diet can also play an important role. Here is a list of five foods that should always be included in your diet to prevent any age-related eye issues and to help general eye health.
1. Eggs: rich in vitamin A and lutein, two essential micro-nutrients for the visual process, they help to combat any age-related eye issues as well as night blindness. Eggs are also useful for dry eyes and improving general eye health, and it seems they can contribute to preventing age-related macular degeneration (AMD), one of the main causes of blindness in those over 60.
2. Leafy green vegetables like spinach and black Italian cabbage are rich in lutein and zeaxanthin, which reduce the risk of cataracts. It’s best to eat them raw in salads, because they have more antioxidants when raw. Other green vegetables, such as broccoli, cabbage and courgettes are rich in lutein which, as we’ve already said, is useful in preventing age-related eye problems.
3. Carrots: they improve overall eye health in that they contain vitamin A, a lack of which is one of the main causes of vision loss. The orange colour of the carrot is due to beta carotene, a precursor to vitamin A that helps the retina to function better. Other foods rich in beta carotene include apricots, mango, pumpkin and melon, which also contribute to eye health.
4. Almonds: they are rich in vitamin E, which prevents macular degeneration. Including a handful in your daily diet can be a good choice, because they do not only help improve eyesight, but also effectively lower cholesterol, helping to preventing heart disease. Pistachios and walnuts contain omega 3 fatty acids which help to maintain good visual function.
5. Citrus fruits and berries, oranges, grapefruit, kiwis and lemons are rich in vitamin C which reduces the risk of macular degeneration and cataracts. Blueberries, rich in polyphenols, also help to protect the retina against damage caused by sunlight and oxygen.
6. Water: good hydration is also essential for healthy eyesight. It is important to remember to drink at least eight glasses of water a day.
One final piece of advice: choosing organically farmed foods ensures a better supply of vitamins and antioxidants and prevents exposure to pesticides, which have adverse effects on our health.
One final piece of advice: choosing organically farmed foods ensures a better supply of vitamins and antioxidants and prevents exposure to pesticides, which have adverse effects on our health.
