4 simple ways to maintain strong and healthy eyesight

18 June, 2022
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4 simple ways to maintain strong and healthy eyesight

More than 25 million Americans, aged 40 and over, have diseases related to vision and eye health. The majority of people will develop a common eye disease with age.

However, some diseases that lead to poor vision and loss of vision can be avoided by following some steps.

In the following, we review some modifications that can be made to the diet to protect the eyes from diseases that may invade it:

Adding citrus fruits to food

A study of more than 2,800 adults aged 50 and over published in the American Health Journal found that people who ate at least one orange a day were 58 percent less likely to develop some eye disease over a 15-year period than those who never ate an orange.

Age-related macular degeneration is a disease of the center of vision that causes blurring when reading or driving, and it is the main cause of poor vision among adults over the age of fifty.

The researchers found that the flavonoids found in oranges, which fight the risk of oxidation in the eyes, are important for delivering nutrients and oxygen to the eye. It's also a major source of vitamin C, a food that plays a role in the production of collagen proteins that make up the structure of the eyes.

Lots of leafy vegetables

Carotenoids are a group of compounds found in the retina, the part that sends signals to the brain to produce vision.

These compounds protect against the risk of free radicals. So, eating foods rich in carotenoids, such as spinach, kale, and other leafy greens, protects the health of the eye's retina.

In addition, these vegetables are a major source of nitrates, and a diet rich in this substance reduces the chances of developing age-related macular degeneration compared to diets that lack this substance. 

Eat seafood

Eating seafood twice a week may reduce the incidence of some eye diseases by 24 percent, according to a study published in an American journal.

Choosing fish such as salmon and tuna, which are high in omega-3 fatty acids, protects the eyes from light, oxidation and the risk of infections.

Experts say fish's healthy fat content and other nutrients like carotenoids work together to provide this benefit.


Playing sports

Regular exercise does not only benefit in the form of maintaining a healthy weight and a fit body.

A study published in 2018, showed that exercise delays the development of “glaucoma,” a condition that affects the nerve of the eye, and it can develop slowly and silently, leading to blindness.

The study indicated that adults who exercised regularly were 51 percent less likely to suffer from this disorder.

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