Your eye health depends on overall body health. By satisfying the consumption of nutrients for the body, you have directly treated and protected your vision organ.
It is important for you to know that the eye experiences many threats from free radical damage, especially the lens and retina. Free radicals damage the genetic material of eye cells, eventually damaging the function of these cells. Aging is a matter that is directly related to free radicals (oxidants).
For this reason, vitamins that are antioxidants can logically be protective. The vitamins with these properties related to eye organs are vitamins A, C and E. Vitamin A is highest in chicken livers, milk products and fish oil. Whereas provitamin A (which the body will metabolize into vitamin A) is found in eggs, green leafy vegetables, orange and yellow vegetables (one of which is carrot), tomato products, and vegetable oil. If you are able to meet the needs of these vitamins from food, then you do not need supplements.
Carotenoids are also provitamin A which the body will metabolize into vitamin A. Carotenoids are concentrated in the yellow spots of the eye (the inner part of the retina that has an important function in vision), and also has a role as an antioxidant. In the eye, some forms of carotenoids (lutein, astaxanthin, and zeaxanthin) can absorb damaging ultraviolet rays, so as to protect the macula and retina. Found a reduced risk of damage to yellow spots (macular degeneration) when a person has high levels of carotenoids in his blood serum. Carotenoids are high in red, orange and green vegetables.
The ten foods that have the highest vitamin C content are paprika, guava, dark green vegetables, kiwi fruit, broccoli, various kinds of berries (for example strawberries), oranges, tomatoes and papaya. While foods that are high in vitamin E content are almonds, sunflower seeds, pumpkin seeds, spinach, hazelnuts, avocados, broccoli, papaya, etc.
Not only vitamins have antioxidant properties, some minerals also show these special effects. Zinc is a mineral that has a role in retinal metabolism and is thought to be beneficial in age-related macular degeneration. Sources of zinc such as crab, red meat, fortified cereals, peas, whole wheat flour, and pumpkin seeds. Selenium, another form of mineral, also has an antioxidant role.
Some forms of essential fatty acids are also beneficial for eye health, for example gamma linoleic acid is useful in several forms of dry eye conditions, one of which is Sjogren’s syndrome. Omega-3 fatty acids are also important for the development of the retina, in addition to the benefits that are already known to prevent heart and blood vessel disease. Foods that are rich in omega-3s such as salmon, tuna, mackerel, sardines, canola oil, etc.
Everyone must be able to maintain a healthy intake of nutrients, no exception that is good for eye health. But in older people, most likely the intake of vitamins is inadequate, so the addition of vitamins in supplement form may be given. Also, if you want to take supplements, remember not to overdo it. Consumption of large amounts of vitamins may logically be beneficial, but this has not been proven and should be avoided.
It is also important that in addition to paying attention to adequate nutrition, keep your weight in the normal weight range. Therefore, excess body weight to obesity increases the risk of developing diabetes, high blood pressure and heart disease, all of which are related to damage to small blood vessels in the eye. The damage often results in loss of vision.