Older adults are encouraged to take steps to fight the onset of age-related health impairments by avoiding ultraviolet (UV) exposure, quitting smoking and adopting a healthy diet; as Shereen Jegtvig, certified nutrition specialist (CNS), noted in an article for All About Vision, good nutrition is an essential part of protecting vision in the aging population.
Jegtvig noted good nutrition starts with the basics—getting plenty of colorful fruits and vegetables, including dark green leafy vegetables; and avoiding saturated fats and sugar. In fact, conditions such as cataract and age-related macular degeneration (AMD) generally occur less frequently in people who eat a diet rich in vitamins, minerals, healthy protein, omega-3 essential fatty acids (EFAs) and lutein. Good food sources of the powerful antioxidant lutein include leafy greens such as spinach and kale, as well as sweet corn, peas and broccoli. Orange and yellow vegetables deliver the complementary carotenoid beta-carotene.
Other diet tips from Jegtvig include:
- Consider taking a high-quality dietary supplement with vitamin E and EFAs to maintain vision.
- Select whole grains and cereals to enhance satiety, keep weight under control and avoid blood sugar spikes.
- Omega-3 EFAs found in fish, flax, walnuts and canola oil can fight dry eyes and even cataracts; eating fish twice weekly or taking flax oil daily can meet that need.
- Watch the salt, as high sodium intake can increase the risk of cataract formation.
Dietary supplements also can deliver benefits, Jegtvig noted, citing both the Age-Related Eye Disease Study (AREDS) and Blue Mountains Eye Study for their findings that certain combinations of dietary supplements could reduce the risk of developing AMD and cataract in at-risk populations. However, as the large quantities of the nutrients used in the studies are difficult to obtain solely via the diet, consider looking for supplements that deliver daily amounts of vitamin C (500 mg), vitamin E (400 IU), beta-carotene (15 mg), zinc (80 mg), copper (2 mg), folic acid (400 mcg) and omega-3 EFAs (2,500 mg).