- Nutrition is a key component of healthy eyes. - Peter Clarke
We depend on our eyes every day to see the world around us, including what we eat. So if you want to protect your eyesight, take a closer look at your plate. Scientists from the Agricultural Research Service (ARS), a part of the USDA, have recently found evidence that dietary modification can lower a person’s risk of developing cataracts and age-related macular degeneration; these two eye diseases are alone responsible for vision loss in over 16 million Americans over age 45 every year. To lower your risk, follow these tips:
Eat a Rainbow Everyday
Vitamins, minerals, antioxidants and other phytonutrients are all naturally found in fruits and vegetables and are all great for your eyesight. Many different compounds are thought to be helpful to the eyes, including vitamins A, B, C, and E and lutein, selenium and zinc. For the biggest benefit, eat a rainbow of fruits and vegetables every day. Different color fruits and vegetables contain different essential nutrients, and the only way to ensure you are getting enough is to eat a wide variety. For example, yellow/orange fruits and vegetables such as carrots are especially high in vitamin A, while dark green fruits and vegetables may be higher in the B vitamins.
Lose That Excess Weight
It is widely known that obesity is a major risk factor for many serious health issues, including diabetes, heart disease and cancer. But did you know that obesity is also a major risk factor for eye disease? Studies have shown that obesity doubles a person’s risk of developing age-related macular degeneration. Obesity also increases a person’s risk for other eye diseases, including glaucoma, cataracts and retinopathy. To decrease your risk, maintain your weight within a healthy weight range by following a healthy diet and lifestyle, including daily physical activity. Not sure what your healthy weight range is? Visit www.cdc.gov/healthy for more information on weight loss and obesity.
Choose Healthy Options from Each Food Group
An overall healthy diet is the way to go for overall health (including your eyes!), so make sure you make good choices from each food group for the most benefit. In the fruits and vegetables groups, strive for five every day and eat a wide variety to ensure that you get all of the nutrients that your eyes need to function properly. In the meat and beans group, choose lean protein sources to limit your intake of artery clogging saturated fat and cholesterol, which can contribute to vision loss by blocking blood flow to the eye. Limit added fats to foods, and always choose monounsaturated fats (from plant sources), like olive oil, over saturated fats when you need to. In the grains group, choose whole grains instead of refined grains. Not only does the whole grain provide extra vitamins and minerals that your eyes can use to stay healthy, but evidence has shown that they also help to reduce inflammation within your body, including around and behind your eyes. Lastly, choose low-fat dairy sources—dairy has good for you vitamin A and other nutrients that are healthy for your eyes.
Keep your eyes healthy by looking at your plate!
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a health care professional for advice.
