Vitamins for Eyesight: What Seniors in Chelmsford Should Know
According to Ophthalmology Times, over 25% of older Americans have visual impairment. Your risk of developing an eye disease increases as you age. Common eye conditions for seniors include glaucoma, cataracts, and macular degeneration.
Taking vitamins for eyesight could reduce your risk of developing age-related degenerative diseases. Unsure of which vitamins to add for enhanced Chelmsford senior wellness? Read on to learn more!
Vitamin A
Vitamin A, or retinol, helps your body maintain light-sensing cells in the eyes. These photoreceptors allow us to see in dim and bright conditions. They also allow the eyes and brain to process colors.
If you don't consume enough vitamin A through your diet or supplements, you could develop serious eye conditions. Depending on the severity of your deficiency, you could experience dry eyes or night blindness.
Vitamin A deficiencies are among the most common causes of vision loss in developing countries. The richest dietary sources of vitamin A are animal-derived foods like:
- Egg yolks
- Dairy products
- Liver
The body can convert certain plant compounds (provitamin A carotenoids, which are antioxidants) into retinol. Provitamin A carotenoids provide about 30% of your vitamin A requirements. Fruits and vegetables that contain high amounts of carotenoids like beta-carotene include:
- Kale
- Carrots
- Spinach
- Sweet potato
- Collard greens
- Butternut squash
- Sweet red peppers
Explore your senior living community's dining program to add these vitamin A-rich foods to your routine. Otherwise, consult a doctor before adding new vitamins or minerals to your existing regimen. They'll ensure these vitamins don't interact with medications you're already taking.
Vitamin C
Vitamin C is an antioxidant that helps the body fight against harmful free radicals. Free radicals are unstable molecules. They can contribute to various health conditions by causing oxidative stress.
Vitamin C also plays roles in:
- Wound healing
- Immune function
- Neurotransmitter production
- Cardiovascular health
- Collagen synthesis
- Skin health
Your body can't produce vitamin C on its own. The recommended daily intake is 75 mg for women and 90 mg for men. Food sources of vitamin C include:
- Brussels sprouts
- Lemons
- Strawberries
- Chili peppers
- Sweet yellow peppers
- Kiwis
- Kale
- Broccoli
- Papayas
- Oranges
Consider having a fruit salad as a snack to add more vitamin C and other nutrients for vision to your routine. You can explore your senior living community's dining program for other healthy food sources.
Vitamin E
As another antioxidant, vitamin E protects fatty acids from free radical damage and oxidation. Our retinas have a high concentration of fatty acids. Consuming foods that are rich in vitamin E is important for senior eye health.
A vitamin E deficiency could increase your risk of blindness and retinal degeneration. A regular intake of vitamin E with vitamins B6 and B3 may reduce your risk of cataract development.
The recommended daily intake for vitamin E is 15 mg. Foods that are rich in vitamin E include:
- Sunflower seeds
- Almonds
- Hazelnuts
- Peanuts
- Pistachios
- Rainbow trout
- Cod
- Avocado
- Mango
- Kiwi
- Red sweet peppers
- Broccoli
Lutein and Zeaxanthin
Lutein and zeaxanthin are carotenoid antioxidants. They usually occur together in whole foods like:
- Pumpkin
- Spinach
- Sweet corn
- Pistachios
- Green peas
- Parsley
- Kale
- Lettuce
- Egg yolks
These antioxidants act as a natural sunblock for the eyes. They protect your eyes from harmful blue light.
According to the Age-Related Eye Disease Study 2 (AREDS2), both could reduce the risk of age-related macular degeneration from progressing.
Your body will better absorb carotenoids when they're consumed with healthy fats. Consider ordering a healthy omelet through your senior living community's dining program. Egg yolks are one of the best sources of lutein and zeaxanthin, due to their high fat content.
Blue Light
Electromagnetic energy travels around us in waves. One of the longest types is blue light waves, which are nearly as harmful as UV rays.
LED technology (TVs, phones, tablets, etc.) emits high amounts of blue light. To protect your eyes, consider using your devices less often. Instead, explore your senior living community's events calendar for fun and engaging activities.
Omega-3 and Omega-6 Fatty Acids
As you adjust your diet with eye-friendly nutrition in mind, don't neglect to add fatty acids to your routine. EPA and DHA are long-chain omega-3 fatty acids.
DHA is found in the retina, where it helps maintain healthy eye function. A deficiency may impair vision.
Omega-3 fatty acids may benefit patients with dry eye disease. They could reduce symptoms while increasing the formation of tear fluid.
Foods that are high in omega-3 fatty acids include:
- Chia seeds
- Caviar
- Salmon
- Mackerel
- Cod liver oil
- Oysters
- Sardines
- Walnuts
- Soybeans
Gamma-linolenic acid (GLA) is an omega-6 fatty acid. It could have anti-inflammatory effects. Evening primrose oil is rich in GLA and may help reduce symptoms of dry eye disease.
Foods that are rich in omega-6 fatty acids include:
- Walnuts
- Tofu
- Hemp seeds
- Eggs
- Cashews
- Almonds
- Sunflower seeds
- Avocado butter
- Peanut butter
Consider consulting a doctor before adding omega-3 and omega-6 fatty acids to your routine. They'll ensure you maintain a proper ratio.
Zinc
Zinc plays a role in:
- Wound healing
- DNA synthesis
- Immune function
- Growth and development
Our eyes have high levels of zinc, which helps form visual pigments in the retina. A zinc deficiency could increase your risk of night blindness.
According to an AREDS and AREDS 2 study, supplements with 80 mg of zinc may benefit aging and eyesight. They could reduce the risk of progression from immediate to advanced AMD by around 25%.
Our bodies can't produce zinc on their own. Foods that are rich in zinc include:
- Pumpkin seeds
- Meat
- Oysters
- Peanuts
Add These Vitamins for Eyesight
These vitamins for eyesight may help reduce your risk of age-related macular degeneration, night blindness, and other conditions. Remember to consult a doctor before adding new supplements to your daily routine.
You can add these senior eye health food sources to your diet through your local senior living community. Look no further than Summer Place in Chelmsford, MA.
We offer an independent, maintenance-free lifestyle through our Supportive Services. Live in a beautiful, pet-friendly apartment home while enjoying exclusive lifestyle programs, including chef-prepared meals and engaging social activities. Contact us now to schedule your tour!