But as we grow older we all will experience some changes in our bodies and unfortunately one of the most visible effects is in our vision. It is essential to keep our eyesight in good condition as it helps us in our daily routine as well as contributes to an overall well-being. Regular eye checkups are vital but serving your eyes with the right nutrients can help protect your eyesight and even slow the aging of the eyes. In this article, we will discuss five essential nutrients that can help maintain or improve eye health as you age.
Vitamin A
One of the most vital nutrients for good vision is vitamin A, particularly as you get older. It is essential for the future production of rhodopsin, which is a pigment in the retina that enables us to see in the dark. Vitamin A also plays an important role in keeping the cornea healthy (the outermost layer of the eye).
How it helps:
- Night vision: Vitamin A is also important for good vision at night. It’s also a deficiency that can lead to night blindness, or difficulty seeing at night.
- Prevents dry eyes – It retains and moderates the moisture equilibrium of the eyes, avoiding dryness and irritation.
- Retina protection: Vitamins A assists in keeping the retina intact and combats age-related macular degeneration (AMD) risk.
- Vitamin A Sources: Vitamin A exists in foods such as carrots, sweet potatoes, spinach, kale, and other leafy greens. It can be found in animal sources such as liver and dairy products as well.
Vitamin C
Vitamin C acts as an antioxidant, which protects the eyes from oxidative stress that can damage eye cells and cause faster aging. As you get older, the lens of your eye can become cloudy and form cataracts. Vitamin C reduces the risk of cataracts and promotes overall eye health.
How it helps:
Antioxidant properties: Vitamin C combats free radicals that can harm the delicate tissues in the eyes, lowering the risks of developing cataracts and macular degeneration.
Aids in collagen production: Collagen is an important protein that helps retain the structure of the eye, particularly the cornea and blood vessels in the retina.
Vitamin C is found in high quantities in the citrus fruits: oranges, grapefruits, lemons, etc. Sources: It is also found in strawberries, bell peppers, broccoli and Brussels sprouts.
Lutein and Zeaxanthin
Lutein and zeaxanthin are two carotenoids that concentrate within the retina, particularly within the part responsible for central vision — the macula. These antioxidants are known to play an important role in eye health and filter out harmful blue light.
How they help:
- Shield the retina: Lutein and zeaxanthin are like a natural sunscreen for the retina, protecting it from harmful light and oxidative damage.
- Helps to prevent age-related macular degeneration (AMD): Studies have shown that regular consumption of lutein and zeaxanthin may help to lower the risk of developing AMD, which is one of the leading causes of vision loss in older adults.
- It improves contrast sensitivity: These carotenoids help you see clearly and contrast sensitivity – particularly when potentially life-threatening abnormalities could be more vulnerable to human eyes.
- Sources: Dark, leafy greens like spinach, kale and collard greens contain lutein and zeaxanthin. They are also found in eggs, corn and bell peppers.
Omega-3 Fatty Acids
Omega-3 Fatty Acids — Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are crucial fats required for brain function and eye health. DHA is also a component of the retina and is essential for the structural integrity of the eyes.
How it helps:
- Promotes eye health: DHA is necessary for the normal functioning of the retina, which may also help reduce the risk of dry eye syndrome and preserve vision.
- Decreases Inflammation: Omega-3s possess anti-inflammatory properties that may help manage conditions such as macular degeneration and diabetic retinopathy.
- Reduces dry eyes: Omega-3 fatty acids regulate tear production, relieving discomfort from dry eyes, especially in older adults.
- Sources: Fatfish like salmon, mackerel, and sardines contain omega-3 fatty acids. And, for those that don’t eat fish, plant sources like chia seeds, flaxseeds and walnuts are also great.
Zinc
Zinc is a trace mineral that is critical to eye health and is involved in the structure and function of the retina. It is important for absorption of vitamin A, which is important for vision as stated above. Zinc also acts as an antioxidant, protecting the eyes from free radical damage.
How it helps:
- Promotes eye health: Zinc aids in the functioning of the retina and prevents age-related macular degeneration (AMD), which is prevalent among older adults.
- Enhances vitamin A function: Zinc aids in transporting vitamin A from the liver to the retina, where it is required for the creation of melanin, a pigment that protects the eye.
- Reduces The Risk of Cataracts: Zinc helps decrease the risk for cataracts by neutralizing free radicals that may cause damage to the lens.
- Sources: Oysters, red meat, poultry, beans, nuts and whole grains. If you follow a vegetarian or vegan diet, legumes and seeds are good plant-based sources of zinc.
Regular eye exams are key to maintaining healthy vision as we age, but they are not the only thing that we can do to help keep our eyes in good health. Eating a diet rich in certain nutrients makes a big difference in maintaining your eyesight and decreasing your risks of eye conditions as you get older. Some of the most important nutrients in maintaining eye health are vitamin A, vitamin C, lutein and zeaxanthin, omega-3 fatty acids, and zinc. Vita Glow can provide helpful information and resources to ensure you include these nutrients in your diet, either through food or supplements.
Remember to always talk to your doctor before beginning any new supplements, particularly if you suffer from health problems.
