Eye health is directly related to nutritional intake. People once thought that vision would naturally deteriorate with age. Some visual changes are a natural part of the aging process.
For example, if most people are over 40, they need a bifocal reader because the lens hardens and reduces the ability to compensate for farsightedness to short distances. Yet feeding can be delayed.
These 5 tips are all about eating right to protect your eyes and enjoy good vision for a lifetime.
Avoid simple carbohydrates
Glycosylation plays an important role in degenerative eye diseases commonly referred to as “age-related”. When we eat simple processed carbohydrates, glycosylation is a process that comes into play. Simple carbohydrates are digested too quickly, causing blood sugar and insulin levels to rise.
Too much glucose in the blood will combine with protein molecules to form substances that cells cannot use. These substances are called advanced glycosylation end products or AGEs. AGE ages cells and can even cause cell death.
In addition to looking for simple carbohydrates (such as sugar, white bread, white rice, and other carbohydrates with a high glycemic index), look for supplements that contain carnosine. Nutrients help prevent glycation. Studies have shown that carnosine helps prevent cataracts and age-related vision loss.
Eat more salmon
Wild salmon Pacific salmon is the best choice because it is less likely to be contaminated with mercury and other impurities. Fatty fish, such as salmon, can provide a nutrient called DHA, an essential omega-3 fatty acid not found in other foods.
DHA is essential for normal eye development and continued eye health. Increasing DHA intake can reduce the risk of macular degeneration and glaucoma and prevent optic nerve damage.
Take fish oil supplements
High-quality fish oil supplements are rich in DHA and provide other beneficial nutrients. In addition, you can take fish oil supplements every day. You may get tired of eating salmon.
Eat kale
A study conducted by an optometrist showed that taking kale daily can reduce symptoms and improve vision in people with age-related macular degeneration (the most common cause of blindness in the elderly). Kale is a source of carotenoid antioxidants called lutein and zeaxanthin. These antioxidants are abundant in the retina and macula at the back of the eye, especially in young and healthy people.
Take mixed carotenoid supplements
Carotenoids include lutein, zeaxanthin and β-carotene. The lack of beta-carotene, which the body converts into vitamin A, can cause night blindness. Vitamin A deficiency is the most common cause of childhood blindness.
Bilberry extract is also rich in carotenoids and bioflavonoids, which help improve blood flow to the eyes, which in turn helps improve vision, nearsightedness and night vision.
There are supplements designed specifically for eye health, but all the nutrients mentioned here (except fish oil) can be found in some better, fully-balanced, multi-nutrient supplements.