What food can improve visual health and help prevent macular degeneration from occurring?
This article will examine the importance of diet for maintaining eye health, and how certain foods may help prevent macular degeneration, a condition that is often associated with aging. In my role as a nutritionist and dietician, I'll share with you tips on how to include these foods in your meals to improve your visual health.
What Diet is Important for Macular Degeneration and Visual Health?
Eyesight is our most precious sense, but it's not often considered when discussing health and wellbeing. Recent studies have shown, however, that diet is crucial in maintaining our vision, and helping to prevent conditions such as macular degeneration. It is the most common cause of blindness among the elderly. Prevention is key.
Certain nutrients in the diet can reduce macular degeneration risk. These nutrients are antioxidants such as vitamins C and E as well as zinc and copper. Consuming processed foods, sugary and high fat food may actually increase your risk. Eating right will not only improve your vision but can also help protect you against macular disease.
Getting started: Diet and Eye Health
It's important to know the nutritional value of new foods and their contribution to your eye health before incorporating them into your daily diet. According to a recent study in the American Journal of Ophthalmology (AJO), nutrients such as lutein, zeaxanthin and omega-3 fats (found in green vegetables and fish) may reduce your risk of developing macular degeneration. Understanding these sources of nutrients can assist you in making informed decisions about your diet.
Foods that can improve visual health and prevent macular degeneration
- The dark leafy greens like spinach, kale and others are high in the antioxidants lutein, zeaxanthin, which is essential to eye health.
- Fish high in DHA such as Salmon and Mackerel are essential for maintaining retinal health.
- Eggs are rich in lutein, zeaxanthin and other antioxidants.
- Citrus fruits, berries and other berry-like foods are rich in Vitamin C. This antioxidant is essential for maintaining eye health.
- Sunflower seeds and almonds contain vitamin E, a powerful antioxidant.
- Carrots and sweet potatoes are rich in beta-carotene which can improve your night vision and is beneficial for the retina.
- Zinc is a mineral that helps to absorb the vitamins required for good eye health.
- The zinc and bioflavonoids in lentils, kidney beans and black-eyedpeas can help to maintain eye health.
- Shellfish and oysters: These foods are rich in zinc, an essential mineral for healthy eyes.
- Citrus fruits such as oranges are rich in vitamin C and bioflavonoids, which both contribute to eye health.
Other Tips to Enhance Visual Health
You can improve your vision by making lifestyle changes. Macular degeneration can be prevented by regular exercise, quitting smoking, restricting alcohol consumption, and shielding your eyes against harmful UV light. Regular eye exams are also essential for detecting any issues.
Conclusion
What you eat is crucial to maintaining your vision and protecting yourself from conditions such as macular degeneration. Foods rich in Omega-3 fatty acid, Vitamin C, E, Zinc, and Copper can protect your eyesight. These dietary options, when combined with an active lifestyle, can help preserve your eye health.
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