Age-related macular degeneration and cataracts are common vision problems in older adults. Many people assume that they'll suffer from some vision loss as they age due to conditions like these, but this isn't always the case.
By eating certain foods, you can prevent eye disease and keep your vision healthy. Keep reading for four foods that help stave off vision loss, while promoting overall eye health.
Four foods that protect against vision loss
Bilberries may not be as common as blueberries, but they’re closely related. Common in northern and central Europe, bilberries have been shown to provide eye health benefits. A study published in Advances in Gerontology
found that rats with macular degeneration
and early senile cataracts that received 30 g of bilberry extract per kilo of body weight suffered no impairment to their lens and retina, while those in the control group suffered degeneration.
#2: Leafy greens
Leafy greens like kale are packed with lutein and zeaxanthin, two compounds that are also found in your macula, the small part in the middle of your retina responsible for much of your vision
. Research shows that getting 10 mg of lutein and 2 mg of zeaxanthin each day could help preserve eye health. These nutrients
are also contained in orange and yellow vegetables like carrots, bell peppers and squash.
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Blackcurrants may be even more effective at fighting off eye disease than bilberries and foods that contain lutein and zeaxanthin, according to Dr Mercola. Loaded with anthocyanins and fatty acids, blackcurrants offer protection against a variety of inflammatory conditions. You can find the fresh fruit in at your local grocery story when it’s in season, or consume blackcurrant capsules or oil.
#4: Wild-caught salmon
Wild-caught salmon contains two specific compounds that can protect your eyes, namely DHA and astaxanthin. Research has shown that DHA can help protect the retina and reduce risk of advanced age macular degeneration
, and that astaxanthin is more powerful than lutein and zeaxanthin at preventing blindness.
Make sure you add these foods to your diet to improve your eyesight and get sharp eagle eyes!
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