EYE HEALTH: By the age of 65, one in three Americans has some form of vision-impairing eye condition. Four major age-related eye diseases affect older adults: glaucoma, cataracts, macular degeneration, and diabetic retinopathy.
The Age-Related Eye Disease Study (AREDS and AREDS2) found that certain nutrients may reduce the risk of age-related decline in eye health by 25 percent.
What foods should we be eating to consume these nutrients and lower our risk for developing an eye disease? Try the following:
• Berries are great for your eyes because they contain plenty of vitamin C and other antioxidants that may help lower your risk of cataracts.
• Deep orange vegetables like sweet potatoes, carrots, and pumpkin are a great source of beta carotene, a type of vitamin A that may help reduce the risk of eye diseases and protect the eye from sunlight damage.
• Fish high in omega-3 fatty acids like salmon, herring, sardines, and mackerel are an excellent source of omega-3 fatty acids, which are known for their anti-inflammatory properties and have also been linked to improved eye health.
• Leafy greens like spinach and kale are a rich source of lutein and zeaxanthin, which may help protect eye tissues from sunlight damage and reduce the risk of eye changes related to aging. Include a little drizzle of a healthy fat, such as olive oil, or a few slices of avocado to aid in the absorption of lutein and zeaxanthin.
• A cup of green tea may be relaxing and delicious, but it is also packed full of antioxidants in the form of catechins. These catechins help prevent cell damage and reduce the formation of free radicals.
If some of the above foods are not your favorite, try other foods rich in vitamin C like bell peppers, oranges, or cantaloupe. Swap sweet potatoes and carrots for apricots and dark green leafy vegetables like collard greens or kale for your vitamin A and beta carotene fix. Walnuts, flax seeds, and chia seeds are other excellent sources of omega-3 fatty acids. And don’t forget about the catechins found in dark chocolate!
