Diet and supplements for eye health
Macular degeneration and cataracts are mostly found in old adults and may cause impaired vision or even blindness. Regular eye exams play an important role in detecting early vision problems, which in turn suggests appropriate treatments. There are still many ways in maintaining good eye health, such as lifestyle changes, proper UV protection, smoking quitting and so on. Another helpful method is to take eye beneficial nutrients, both from diet and supplements.
A daily diet can significantly affect our health conditions including eyes, either negatively or positively. Certain eye diseases can be triggered by a diet high in saturated fat and sugar. In contrast, a healthy diet is greatly beneficial in preventing or slowing down certain eye diseases such as macular degeneration, cataracts, cardiovascular disease and diabetes.
Those helpful nutrients include vitamins, minerals, healthy proteins, omega-3 fatty acids and lutein. Antioxidants including vitamins A, C and E can prevent the oxidation in the eye, reducing age-related eye diseases. Dark green or brightly colored fruits and vegetables are rich in antioxidants and lutein can be found in leafy vegetables such as spinach, kale, sweet corn, peas and broccoli. Carrots and squash contain plentiful vitamin A.
A healthy diet also involves other factors. Old people should eat whole grains and cereals, which contain lots of fiber that slows down the digestion and absorption of sugars and starches. Impure breads and cereals containing sugars and refined white flours may increase the risk of age-related eye diseases.
Protein sources are also worth your careful consideration. Lean meats, fish, nuts, legumes and eggs are superior to red meats and dairy products in getting zinc and lutein. Excessive sodium intake imposes a higher risk on eye health. Canned and packaged foods always contain much more sodium than fresh and frozen foods.
Proper hydration from low-fat dairy products and healthy beverages such as 100% vegetable juices and fruit juices can decrease the risk of dry eye irritation. Healthy fats intake is also important. Omega-3 fatty acids are effective in preventing macular degeneration and cataracts. Fish, flax, walnuts and canola oil are good sources of omega-3 fatty acids.
People sometimes can not get sufficient nutrients from a healthy diet alone. Good eye health can also benefit from dietary supplements in addition to a healthy diet. The Age-Related Eye Disease Study recommends a dietary supplement formula that contains vitamin C, A and E as well as zinc and copper, which is effective in preventing advanced macular degeneration. Other studies have shown that daily multivitamins, B vitamin and omega-3 fatty acids supplements bring down the risk of cataracts. These supplements are quite safe for most people.
