Aging, which is a part of life, takes place also in the eyes besides changes in the skin, hair and joints. Stating that during aging, some changes can be seen in the visual system, Op. Dr. Yusuf Avni Yilmaz, an ophthalmologist at Anadolu Medical Center, said “A healthy lifestyle is possible with a balanced diet. Yellow spot disease, which is more common in the visual system due to age, can also be delayed by healthy nutrition”. Op. Dr. Yusuf Avni Yilmaz talked about the 13 foods that delay the yellow spot disease and their benefits.
Many types of fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their guts and body tissues. Therefore, consuming these fish offers higher levels of omega-3-rich fish oil. Fish with the highest levels of omega-3 include tuna, salmon, trout, tuna, sardine and anchovy.
Spinach is a green leafy vegetable that is a source of lutein and zeaxanthin. One cup of spinach has 20.4 mg of these two components, which are important in improving eyesight. Besides cooking, spinach can be consumed by being liquefied.
Corn is a food that can be consumed in many ways. It is both a delicious food source and contributes to the visual system.
Egg is an excellent protein source and contains omega-3, lutein and vitamin E. Free-range chickens are the best source of eggs known to contain the right amount of lutein and zeaxanthin.
Another category of foods that help restore eyesight are fruits rich in vitamin C. All citrus fruits such as orange, lemon, grapefruit are rich in vitamin C.
Broccoli has a high fiber concentration and is rich in vitamin C. Besides lutein and zeaxanthin, the other ingredient in broccoli is beta carotene. These three nutrients are essential for improving vision. They can be easily prepared and consumed in various forms.
It contains a significant amount of carbohydrates, as well as various minerals and vitamins.
Papaya is full of great antioxidants like carotenoids and beta-carotene, which convert into vitamin A. An added benefit of lutein and zeaxanthin is that they help protect the eyes from the effects of UV rays. Papaya contains both of these nutrients.
Blueberry fruit can be consumed or taken as a supplement. Blueberry contains many minerals and vitamins, as well as lutein and zeaxanthin.
Curly cabbage (Brassica Oleracea)
Curly cabbage is a type of cabbage. It has become known in recent years. It is known to provide cancer-fighting antioxidants and vitamins. These vegetables are an excellent source of beta-carotene and contain both lutein and zeaxanthin. Studies show that one cup of cabbage contains 23.8 mg of lutein and zeaxanthin.
Lentils, black-eyed peas, green peas and green beans are great sources of zinc, which helps our bodies absorb nutrients and vitamins. Legumes are also a great source of protein.
All nuts, such as cashews, walnuts, and almonds, are great sources of omega-3 fatty acids and vitamins. They also contain lutein, zeaxanthin and vitamin E, which protect the cells and tissues of the eye.
Red meat is rich in zinc. The eye itself, especially the retina and the vascular tissue surrounding the retina, contain high levels of zinc. Zinc may help delay macular degeneration and age-related vision loss.
Consuming fresh and nutritious foods is the best way to lead a healthier lifestyle, however, when there is not always enough access to fresh vegetables and fruits, vitamins and minerals can be taken as supplements.