Your eyesight is one of the most important among your five senses. Eye health is linked to overall health and there are a few nutrients that can be particularly beneficial to your eyes. These nutrients aid in the maintenance of eye function, the protection of your eyes from harmful light, and the prevention of age-related degenerative conditions. Here is how to improve eye health in seniors!
Consume More Vitamin A
One of the most likely reasons for blindness in the world is vitamin A deficiency. The light-sensing cells in your eyes, generally known as photoreceptors, require this vitamin to function properly.
Depending on the severity of your insufficiency, you may develop dry eyes, night blindness, or even more dangerous diseases if you don’t get enough vitamin A.
Vitamin A is only found in animal-derived foods. Dairy products, liver, and egg yolks are the best dietary sources. Vitamin A can also be obtained from antioxidant plant chemicals known as provitamin A carotenoids, which are abundant in fruits and vegetables.
Consume More Lutein and Zeaxanthin
Zeaxanthin and lutein are macular pigments, which are yellow carotenoid antioxidants. They’re concentrated in the macula, which is a layer of light-sensitive cells on the rear wall of your eyeball and is in the center of your retina. Zeaxanthin and lutein act as a natural sunblock. They’re regarded to be crucial in shielding your eyes from damaging blue light.
One observational study found that taking 6 milligrams of lutein and/or zeaxanthin each day lowered the chance of AMD in middle-aged and older persons. It’s also found that people who consumed more lutein and zeaxanthin had a 43 percent lower risk of macular degeneration than those who consumed lesser.
In most meals, lutein and zeaxanthin are found together. The best sources include kale, spinach, parsley, Swiss chard, pistachios, and green peas. Sweet corn, egg yolks, and red grapes may also have high levels of lutein and zeaxanthin.
Consume Omega-3 Fatty Acids
DHA and EPA, which are long-chain omega-3 fatty acids, are crucial for eye health. DHA is plentiful in the retina, where it may help with eye function maintenance. It’s also critical for eye and brain development in children. As a result, DHA insufficiency can cause eye problems, especially in youngsters. Oily fish is the best source of EPA and DHA. Omega-3 supplements made from fish or microalgae are also readily available.
Consume Vitamin E
Vitamin E is a family of fat-soluble antioxidants that protects fatty acids from oxidative damage. Vitamin E is essential for eye health since your retina has a high quantity of fatty acids. Although a severe vitamin E deficit can cause blindness and retinal degeneration, it’s uncertain whether supplements can help if you’re already consuming enough from your meals. Sunflower seeds, vegetable oils like flaxseed oil, and almonds are the greatest sources of vitamin E in the diet.
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