Guidelinines for eye health:
Supplements such as these vitamin pills containing essential fatty acids and vitamin E can help maintain vision.
- Eat whole grains and cereals. Sugars and refined white flours
commonly found in breads and cereal may increase your risk of
age-related eye diseases. Choose instead 100 percent whole-grain breads
and cereals that have lots of fiber, which slows down the
digestion and absorption of sugars and starches. Fiber also keeps you
feeling full, which makes it easier to limit the amount of calories you
consume. Experts suggest that at least half of your daily grains and
cereals be 100 percent whole grains.
- Make sure fats are
healthy. The omega-3 essential fatty acids found in fish, flaxseed oil,
walnuts and canola oil help to prevent dry eyes and possibly cataracts.
Eat fish or seafood twice weekly, or take flax oil every day. Use canola
oil for cooking and walnuts for snacking.
- Choose good
sources of protein. Remember that fat content and cooking methods are
what make proteins healthy or unhealthy. Also, avoid saturated fats from
red meats and dairy products that may increase your risk of macular
degeneration. Choose lean meats, fish, nuts, legumes and eggs for your
proteins. Most meats and seafood also are excellent sources of zinc.
Eggs are a good source of lutein.
- Avoid sodium. High
sodium intake may add to your risk of cataract formation. Use less salt,
and look for sodium content on the labels of canned and packaged foods.
Stay below 2,000 mg of sodium each day. Choose fresh and frozen foods
whenever possible.
- Stay hydrated. Round out a healthy diet
with low-fat dairy products such as skim or 1 percent milk for calcium,
and healthy beverages such as 100 percent vegetable juices, fruit
juices, non-caffeinated herbal teas and water. Proper hydration also may
reduce irritation from dry eyes.
