1/7 As we age, maintaining eye health becomes increasingly important to preserve our vision and overall quality of life.
By incorporating specific foods that are high in antioxidants, vitamins, and omega-3 fatty acids, we can help safeguard our eyes against age-related damage and maintain good vision.
Here are six foods that are particularly beneficial for eye health as you age suggested by Tanuj Vardhwan, an Ophthalmologists based out of Noida.
Including these fish in your diet supports overall eye health and helps keep your vision sharp as you age.
Incorporating citrus fruits into your diet can contribute to long-term eye health.
1/7 As we age, maintaining eye health becomes increasingly important to preserve our vision and overall quality of life. By incorporating specific foods that are high in antioxidants, vitamins, and omega-3 fatty acids, we can help safeguard our eyes against age-related damage and maintain good vision.
Here are six foods that are particularly beneficial for eye health as you age suggested by Tanuj Vardhwan, an Ophthalmologists based out of Noida. (Image: Canva).
2/7 Leafy greens (Spinach, kale, and collard greens)
Nutrients: Lutein and zeaxanthin
Leafy greens such as spinach, kale, and collard greens are packed with lutein and zeaxanthin, antioxidants that are highly concentrated in the macula, the part of the retina responsible for sharp central vision. These antioxidants protect the eyes from harmful light and oxidative stress, which can damage the retina. Regular consumption of these greens helps reduce the risk of developing age-related macular degeneration (AMD) and cataracts, two common eye conditions that can impair vision as you age. (Image: Canva)
3/7 Fish (Salmon, mackerel, and tuna)
Nutrients: Omega-3 fatty acids (DHA and EPA)
Fish such as salmon, mackerel, and tuna are rich in omega-3 fatty acids, particularly DHA and EPA, which are essential for maintaining retinal health. Omega-3s help prevent dry eyes and have anti-inflammatory properties that reduce the risk of age-related macular degeneration (AMD) and glaucoma. Including these fish in your diet supports overall eye health and helps keep your vision sharp as you age. (Image: Canva).
4/7 Eggs
Nutrients: Lutein, zeaxanthin, vitamin E, and zinc
Eggs provide a powerful combination of nutrients, including lutein, zeaxanthin, vitamin E, and zinc. These nutrients work together to protect the eyes from oxidative damage and support the production of melanin, a pigment that helps shield the eyes from harmful light. Consuming eggs regularly can contribute to reducing the risk of chronic eye diseases and maintaining good vision. (Image: Canva).
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5/7 Nuts and seeds (Almonds, sunflower Seeds, and walnuts)
Nutrients: Vitamin E and Omega-3 Fatty Acids
Nuts and seeds, such as almonds, sunflower seeds, and walnuts, are excellent sources of vitamin E and omega-3 fatty acids. Vitamin E is a potent antioxidant that helps protect eye cells from damage caused by free radicals, while omega-3 fatty acids support retinal health and reduce inflammation. These nutrients are also beneficial for heart health, which is important for maintaining good circulation to the eyes and ensuring they receive adequate oxygen and nutrients. (Image: Canva).
6/7 Citrus fruits (Oranges, grapefruits, and lemons)
Nutrients: Vitamin C
Citrus fruits, including oranges, grapefruits, and lemons, are high in vitamin C, an antioxidant that plays a crucial role in maintaining the health of blood vessels in the eyes. Vitamin C helps reduce the risk of cataracts and age-related macular degeneration (AMD) by protecting ocular tissues and supporting the overall health of the eyes. Incorporating citrus fruits into your diet can contribute to long-term eye health. (Image: Canva).
