According to the Centers for Disease Control and Prevention, about 1 million people ages 40 and over in the US have vision impairment. The US has a rapidly aging population, which means more people with diabetes and other chronic conditions that may lead to vision loss.
Continuously eating the worst foods for eye health may increase your risk of vision problems. Instead, prioritize eye care through diet.
Not sure which foods to avoid for eyes? Read on to improve your diet while living in stunning Allen, TX!
As your vision deteriorates, you may notice changes in your ability to function and complete routine tasks. This can affect your mobility, independence, and quality of life.
Before that happens, apply these senior nutrition tips. Here are a few foods to avoid.
Pasta, white bread, and other bread products contain simple carbohydrates. Consuming high amounts of simple carbohydrates may increase your risk of chronic inflammation. Chronic inflammation could increase your risk of age-related macular degeneration (AMD).
According to the Centers for Disease Control and Prevention, about 19.8 million Americans ages 40 and older are living with AMD. Prevalence increases with age from 2% among people ages 40 to 44 to 46.6% among people ages 85 and up.
Simple carbs can cause your blood sugar to spike, which is a risk factor for diabetes. Consuming excessive amounts of simple carbohydrates may increase your risk of:
These conditions can all affect eye health. Instead of eating bread products, try adding whole grains to your diet. These include:
Whole grains are high in B vitamins, dietary fiber, iron, and magnesium. Consuming whole grains over refined grains is linked with lower risks of type 2 diabetes, heart disease, and other health issues.
A sodium-rich diet may cause high blood pressure (hypertension). Avoid sodium-rich foods, including pre-packaged foods like:
Hypertension can cause damage to the eyes over time. This may include a buildup of fluid beneath the retina (choroidopathy), a blockage of blood flow (neuropathy), or blood vessel damage.
Damage to the retinas may cause hypertensive retinopathy. Blurred vision or vision loss may occur.
Instead of eating pre-packaged foods, explore your senior living community's dining program. You can discover delicious, nutritious meals with aging and vision loss in mind.
Reduce your intake of foods that feature trans fats and hydrogenated oils. Foods that are high in trans fats may increase your blood cholesterol levels. Instead, consider using olive oil, which is rich in beneficial omega-3 fatty acids.
Sweet tea, lemonade, energy and sports drinks, and soda all contain large amounts of added sugar. Consuming high amounts of sugar could increase your heart disease and type 2 diabetes. These conditions could increase your risk of developing AMD or diabetic retinopathy.
Instead of drinking sugary beverages, have a reusable bottle of water handy. Aim to drink six to eight cups of water daily.
Consuming foods that are rich in certain nutrients may benefit your eye health. This could help you maintain eye function and reduce your risk of age-related degenerative diseases. These nutrients include:
Prioritize foods containing nutrients that support healthy vision for older adults.
Photoreceptors are the eyes' light-sensing cells. Vitamin A is essential for maintaining photoreceptors and eye health. Consuming low quantities may increase your risk of:
The richest dietary sources of vitamin A include dairy products, egg yolks, and liver. The body can convert provitamin A carotenoids (antioxidant plant compounds) into retinol. This provides about 30% of your vitamin A requirements.
The most efficient provitamin A carotenoid is beta-carotene. It's found in carrots, spinach, and kale.
Vitamin C is an antioxidant that's concentrated in the clear layer of fluid in the eye. It may help by playing a protective role. Foods that are rich in vitamin C include:
Vitamin E may help protect fatty acids in the retina from harmful oxidation. Consuming foods that are rich in vitamin E may support eye health.
The best food sources for vitamin E include flaxseed oil, almonds, and sunflower seeds.
Omega-3 fatty acids help maintain eye function. Taking omega-3 supplements may benefit patients with dry eye disease.
Foods that are rich in omega-3s include:
If you're unfamiliar with cooking fish, consider exploring your senior living community's dining program. You can enjoy nutritious meals without the stress of cooking.
Antioxidants help the body fight against free radical damage. When there's an imbalance, free radicals can cause diseases, including AMD.
Lutein and zeaxanthin are carotenoid antioxidants. They're natural sunblock for the eyes. They may protect the eyes from blue light.
Lutein and zeaxanthin may reduce the risk of AMD from progressing. It's found in:
Our eyes contain zinc, which may help form visual pigments in the retina. Low zinc intake may lead to night blindness.
Dietary sources include:
If you're struggling to add these nutrients to your diet, consult a doctor. They may recommend that you take supplements.
Don't add supplements to your routine without consulting a doctor if you're taking medications. They'll ensure you don't encounter harmful interactions.
Eating the worst foods for eye health may increase your risk of vision loss or AMD. Instead, apply these senior nutrition tips and prioritize eye care through diet. Remember, working with a nutritionist or relying on a dining program may help.
Look no further than Parkview in Allen, a senior living community in Allen, TX. We offer residents the independence they want and the support they need through our exclusive Independent Living with Supportive Services. These include restaurant-style dining and homestyle meals, daily activities, and wellness programs to help you enjoy the best years of your life.
Discover your senior living options. Contact us now to schedule a tour.