As you age, your eyes undergo physical changes that cause your vision to decline. Some of these changes include increased cornea sensitivity, cloudiness and loss of flexibility in the eye lenses and a decrease in the reaction time of your pupils. Although you cannot stop the hands of time, you can slow them by eating foods that protect your eyes from disease and free radicals.
Lutein and Zeaxanthin
Two of the most common eye diseases that affect Americans over the age of 65 are the development of cataracts, or clouding of the lenses of the eyes, and macular degeneration, which involves damage to macula within the retina of the eye. According to Harvard School of Public Health, free radicals play a role in both eye diseases. Eating dark, leafy green vegetables can help you fight back. Collards, spinach, kale and broccoli all contain lutein and zeaxanthin pigments. These pigments are antioxidants that may help stop free radicals in their tracks, limiting damage to precious eye tissue.
Vitamin A
Everyone needs vitamin A for normal, healthy vision. As you age, the need for vitamin A continues to be just as important. Animal-based products, fish and dairy naturally contain vitamin A. Some fruits and vegetables, such as carrots, peas, spinach, broccoli and squash, contain carotenoids. Carotenoids are naturally occurring pigments that your body converts to vitamin A after ingestion.
Vitamin C
Another vitamin that is helpful in the war against cataracts is vitamin C. Vitamin C is essential to eye lenses. In fact, declining amounts of vitamin C in the eye lens may contribute to the development of cataracts as you age. Vitamin C supplements and increased vitamin C in your diet may help. Foods containing vitamin C include peaches, papayas, oranges, strawberries, peppers and Brussels sprouts.
Vitamin E
A fat-soluble vitamin, vitamin E is another vitamin with antioxidant properties that your body should not be without. Vitamin E is especially important as you age, because it keeps the blood vessels of your eye healthy. Vitamin E and blood vessel health are crucial in the fight against macular degeneration. Foods such as nuts, seeds, vegetable oils and certain seafoods contain adequate amounts of vitamin E.
References
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- University of Arizona's Life and Work Connections; Research-based Information for Eye Health; Nancy Rogers, M.S., R.D.
- Oregon State University's Linus Pauling Institute; Vitamin C; Jane Higdon, Ph.D.; January 2006
- Kansas State University: Age-Related Macular Degeneration (AMD); Susan Boger, et al; August 1999
