You asked

What should I include in my diet to help protect aging eyes?

Age related illnesses such as macular degeneration and cataracts can cause vision loss and even blindness in older adults. This can have a devastating affect on grandparents and family members. To help delay or prevent certain eye problems good nutrition is essential.
A diet that is high in sugar and saturated fat can increase your chances of developing age related eye disease. On the other hand, healthy foods such as leafy green vegetables can help prevent or delay the onset of certain health problems.
Diabetes, macular degeneration and cataracts have been shown to occur less frequently in people who eat diets rich in vitamins, minerals, healthy proteins, luteins and Omega 3 fatty acids. You should eat plenty of:
  • Fresh and colourful fruit and vegetables. You should have at least five portions a day. You should choose bright green fruit and vegetables as they contain the most amounts of antioxidants.
  • Lutein, found in kale and spinach is thought to be the best antioxidant for eye protection. Peas and broccoli also contain lutein.
  • Vitamin A, found in yellow and orange fruit and vegetables like butternut squash and carrots is essential for the health of the eyes. Fruit and vegetables also contain vitamin C which is another antioxidant essential for the eye.
  • Eat whole grains and cereals. Sugars and white flours in white bread and rice may increase your risk of age related eye disease. Whole grain cereals slow down the absorption of sugars and starches.
  • Eat healthy fats. Omega 3 essential fatty acids found in fish and walnuts help to prevent dry eyes and are thought to protect against cataracts
  • Avoid salt. Salt is thought to add to your risk of developing cataracts.
  • Stay hydrated. Keeping hydrated may help reduce irritation from dry eyes.

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