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8 Best Foods for Eye Health, According to a Dietitian
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In a population study of more than 2,800 adults age 50 and older published in theAmerican Journal of Clinical Nutrition, those who reported eating at leastone orange a dayhad a 58% reduced risk of developing age-related macular degeneration over a 15-year period compared to those who never noshed the fruit. AMD is a disease that degrades central vision, resulting in blurriness when reading and driving, and is a primary cause of vision loss among adults over age 50. The researchers point to the flavonoids in oranges, which fight sight-degrading oxidative damage and protect blood vessel function—important for bringing nutrients and oxygen to your eyes. Plus, they’re excellent sources of vitamin C, a nutrient that plays a role in the formation of collagen proteins that make up the structures of the eyes.
Load Up on Leafies
Carotenoids, a group of compounds that includes lutein, zeaxanthin and meso-zeaxanthin, are found inside your retina—the part of your eye that sends signals to your brain, producing vision. “These compounds protect against free radical damage and neutralize harmful UV light from the sun and blue light from electronic devices,” says Banik. So eating carotenoid-rich foods—like kale, chard, spinach and other leafy greens—protects retinal health. These veggies are also good sources of nitrates, and diets high in nitrates have been linked to as much as a 39% lower incidence of developing AMD compared to diets low in them, as nitrates may bolster blood vessel function,according to a studyfrom the University of Sydney in Australia.
Sup on Seafood
Any type of fish you like will do, thanks to the polyunsaturated fats all varieties contain, saysSheldon Rowan, Ph.D., a scientist on the nutrition and vision team at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.Eating fishtwice a week was associated with a 24% lower risk of AMD, according to a study in theAmerican Journal of Ophthalmology. Bonus for choosing fish such as salmon, herring, mackerel and tuna that are also high in omega-3 fatty acids, notably DHA and EPA, that safeguard eyes from light, oxidation and inflammation damage. Rowan adds that it’s likely the healthy fats in fish and other nutrients like carotenoids interact together to confer the benefit. Meaning: Eating fish may be better than popping an omega-3 supplement.
I Just Found Out I Have Dry Eyes—Here Are 5 Things That Have Helped Me
The amount ofweekly exercisethe Centers for Disease Control and Prevention recommends (75 to 150 minutes, depending on intensity) is not just the goal for maintaining a healthy weight and staving off chronic diseases. A 2018 study published inMedicine & Science in Sports & Exerciseshowed it also delayed the development of glaucoma, damage of the optic nerve that can slowly and silently progress, leading to blindness without proper treatment. Adults who hit those fitness targets were 51% less likely to get glaucoma. And other research has found that daily movement guarded against cataracts and AMD. The future looks bright. (Don’t forget your sunglasses!)
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