With age, it is quite common for men and women to lose their eyesight. It is only a handful who clams to have good eyesight in their old age. But the majority is required to wear doctor prescribed glasses at least for reading purposes. Failing eyesight is believed to be an inevitable result from eye strain or aging.
Gadgets contributing to failing eyesight
These days, men, women and even children have access to laptops, desktops, television set and smartphones. They are used for entertainment and/or work/study purpose. Whatever be it, constant glaring at the bright screen of the device is harmful for the eyes. Many get so engrossed in watching their favorite series or playing games on the smartphone that they blink seldom. Blinking encourages the eyelashes to remain moistened, thus keeping the eyes cool and in good condition. Hence, health experts suggest that following healthy lifestyle is sure to reduce significantly eye related risks and issues.
Age related eyesight issues
AREDS (Age-Related Eye Disease Study) in 2001 had identified certain essential nutrients like copper, zinc, beta carotene and Vitamin C, E. They are stated to reduce age-related eye health risks by about 25%. In 2013, the study got updated to test diverse versions of original formula. Such variations generally include zeaxanthin, omega 3 fatty acids, beta carotene and lutein. Studies also revealed that certain combinations work much better when compared to others. For better eye health, omega 3 fatty acids along with DHA, zeaxanthin, lutein and copper are recommended.
Top 10 nutrient-rich foods that promotes eye health
1. Legumes and Nuts: Nuts are filled with Vitamin E and omega 3 fatty acids. Vitamin E is essential to safeguard your eyes from age linked damage. They are also easily available at physical and online grocery stores. A few recommended legumes and nuts that can boost eye health are Brazil nuts, walnuts, lentils, peanuts and cashews.
2. Fish: Most fishes contain omega 3 fatty acids in high amounts. Oily fishes are those with oil presence in their body tissue and gut region. Hence, consuming them regularly provides your body with the much needed omega 3 fish oil. A few fishes rich in omega 3 in beneficial levels are salmon, tuna, mackerel, trout, herring, anchovies and sardines. Studies also revealed that fish oil on regular consumption can help reverse dry eye caused by extreme watching of smartphones and computer screens.
3. Citrus fruits: These fruits contain the essential element Vitamin C in good amounts. This antioxidant is required by our body on a daily basis and is recommended to combat age associated eye damage. A few Vitamin C based citrus fruits that support good eye health are grapefruits, oranges and lemons.
4. Seeds: They are rich in Vitamin E and omega 3. Seeds rich in Omega 3 are hemp seeds, flax seeds and chia seeds.
5. Carrots: They contain beta carotene and Vitamin A. Carrots are orange in color due to presence of beta carotene. Vitamin A is essential for better vision and is stated to be a protein component referred to as rhodopsin. This assists retina in better absorption of light.
6. Leafy green vegetables: They contain both zeaxanthin and lutein and a wonderful source of Vitamin C. A few leafy greens include the following collards, kale and spinach.
7. Beef: It is filled with zinc and offers long-term eye heath. It also delays age related macular degeneration and eyesight loss. Zinc is present in high levels in the eye, especially in the retina region as well as vascular tissue that surrounds the retina. Meats like pork loin and chicken breast contains zinc, however, at lower levels when compared to beef.
8. Sweet potatoes: They are filled with beta carotene and excellent source of Vitamin E antioxidant.
9. Water: Water is essential to life as well as to improve eye health. Hence, you need to drink it in plenty to avoid dehydration, thus reducing symptoms associated with dry eyes. But then you cannot just drink all the time and lots of water. Doctors prescribe the daily intake to ensure deriving healthy nutrients. Adhering to it can help slow down eye disease progression.
10. Eggs: They contain zeaxanthin and lutein, thus reducing age associated eyesight loss. They are also rich in zinc, Vitamin E and C.
Recommended daily intake of healthy nutrients
To ensure availing healthy eye nutrients to slow down eye disease progression, you are recommended to have daily intake of the following:
- Vitamin E, 400 international units
- Vitamin C, 500mg
- Zeaxanthin, 2mg
- Lutein, 10mg
- Copper oxide, 2mg
- Zinc oxide, 80mg
Other valuable eye health tips to follow
Given below are a few strategies adhering to which you can enjoy having healthy eyes.
- Stop smoking.
- Wearing sunglasses when going outside as excessive exposure to the harsh sunrays only causes cataract problems. Always buy good quality sunglasses that promise to keep away UV rays and ensure cool eyes.
- When working, safeguarding eyes from potential eye irritants and harmful chemicals.
- Undertaking regular eye exams. This becomes all the more important if you have a family history associated with eye related diseases.
- Wearing contacts for the specific period as prescribed by the manufacturer or eye doctor.
- Before applying contacts ensure washing your hands thoroughly.