If you’re 60 years old or older, you’re at heightened risk for a potentially serious sight-threatening eye disease known as macular degeneration. Fortunately, good habits, including eating a healthy diet, can help you reduce your risk.
This means more than just eating a carrot every now and then. Specifically, a diet rich in leafy greens like spinach and kale will help add essential nutrients known as lutein and zeaxanthin to your diet.
Interestingly, your body doesn’t make lutein or zeaxanthin on its own, so the only way to get it is through the food you eat.
These two minerals are extremely beneficial for your eyes because they:
- Act as powerful antioxidants, protecting your eyes, and especially your macula, from the damaging effects of free radicals.
- Help absorb blue light and UV radiation that you encounter daily from sources such as the sun, indoor lighting, digital screens, and more.
- Reduce the time your eyes need to recover from glare and headlights while driving at night.
Daily Intake Of Lutein and Zeaxanthin
How much zeaxanthin and lutein should you be getting every day? Eye care professionals recommend that you aim for 10 mg of lutein and 2 mg of zeaxanthin daily. This can be difficult to consistently accomplish, however, since the average American diet only provides about 2 mg of these nutrients daily.
Try adding these foods to your diet to hit your recommended daily amount:
- Broccoli
- Romaine lettuce
- Kale
- Spinach
- Green peas
- Collards and turnip greens
- Eggs
- Corn
- Green beans
Want to know other ways to keep your eyes healthy and your vision clear? Come visit our Las Vegas eye doctors at Yesnick Vision Center or give us a call at 702-966-2020, today!
Q&A
What other foods do eye care professionals recommend for healthy eyes?
Eye care professionals recommend foods that are high in Omega-3 fatty acids in order to prevent dry eyes and promote long-term eye health. Foods that are high in omega-3 include fatty fish such as salmon, tuna, and mackerel, as well as walnuts, ground flaxseeds, chia seeds, eggs and palm oil.
Can macular degeneration be reversed?
There is unfortunately no cure for damage done to your eyes by macular degeneration, and eye doctors cannot currently reverse or restore vision lost as a result. This is why prevention through a broad, healthy diet and regular eye exams is so important. Speak to your eye doctor for more information.
