Eye diseases are among the most common cause of permanent disability. More and more people aged over 40 suffer from cataracts and a relatively high number of people aged over 60 years developing macular degeneration. These conditions occur with age. Nutrition can have an effect on the occurrence, progression or prevent these two conditions.Macular degeneration occurs when the macula of the eye cells die. The macula is located in the center of the retina (the back of the eye) and is responsible for good vision. Once the macula deteriorates, vision becomes blurred, and people can not see the fine details of objects. Currently there is no cure for macular degeneration, but experts say that proper nutrition can help slow disease progression.
Healthy diet for eyes
According to experts, some nutrients are associated with maintaining eye health. These nutrients include vitamins C and E, carotenoids, beta-carotene, lutein, zeaxanthin and omega-3 fatty acids, zinc and vitamin B complex vitamins
Antioxidants, particularly lutein, helps reduce the accumulation of waste products from the retina, thereby reducing the risk of macular degeneration. Folic acid and vitamin B6 decreases homocysteine present in blood, which lowers the risk of disease. In addition, antioxidants help crossing of retinal proteins, preventing cataracts.
Here is a list of foods that contain nutrients for healthy eyes:
- fruits and vegetables (good sources of vitamins)
- green vegetables such as spinach and cabbage (good sources of lutein and vitamin E)
- The orange and yellow vegetables (sources of beta-carotene and zeaxanthin)
- anchovies, herring, mackerel, salmon, sardines, trout, tuna (containing omega 3)
- beef, lamb, chicken, pork, eggs, milk and whole grains (rich in zinc)
- bananas, beans, liver and potatoes (vitamin B6)
- citrus fruits, fortified cereals, mushrooms, nuts and peas
A diet high in refined carbohydrates such as white rice, white bread and white flour pasta, can increase the risk of macular degeneration. These foods have a high glycemic index, which means they are quickly broken down into sugars. Opt for bread and whole grain pasta and brown rice.
Supplements for eye health
A recent study found that supplements containing high doses of vitamin E, beta-carotene, zinc and copper can prevent progression to advanced macular degeneration. Experts have shown that there is evidence that vitamin supplements provide eye health benefits, regardless of age and person.
Clinical trials are ongoing to uncover more information about the positive effects of vitamins for eye health suplimenele.