No matter how healthy you are—and in spite of how active you may be—there’s nothing quite like faltering vision to make you suddenly feel old before your time. If you’re worried about your vision starting to fail, or if you’ve already started to notice some changes, there’s no better time to start protecting your peepers than now.
Following are nine powerful nutrients that could help you hold on to eagle eyesight well into your 90s…
1. Vitamin A:
The first of the alphabet vitamins, vitamin A, is necessary for maintaining good night vision. Vitamin A also helps produce pigments that protect your eyes. You can get plenty of A in leafy greens or orange veggies such as carrots and sweet potatoes.
2. Vitamin B complex:
The B vitamins play an important role in protecting your eyes from inflammation. But their benefits don’t end there. Researchers say they also might reduce your risk of macular degeneration and age related vision loss. You’ll find plenty of B vitamins in bananas, walnuts, leafy greens and dairy foods. Or, if you’re not getting enough through diet alone, you can try a B-complex supplement.
3. Vitamin C:
Load up on yellow peppers or pop a vitamin C supplement, because this well-known vitamin has one more trick up its sleeve. Vitamin C can help keep your eyesight sharp. And research reveals this important vitamin can help protect your eyes from cataracts, as well. Broccoli and strawberries are other good sources of vitamin C.
4. Vitamin D:
There are a stack of reasons you should be sure you’re getting plenty of the sunshine vitamin, and it turns out saving your eyesight is one of them. Vitamin D lowers your risk of macular degeneration and fights off dry eyes. Add more vitamin D rich foods such as portabella mushrooms, smoked salmon, swordfish, cod liver oil and dairy products to your diet.
5. Vitamin E:
Vitamin E, another one of the alphabet vitamins, helps protect vision too. It’s especially important to watch your E intake as you age. In the study that set the standard for understanding age related macular degeneration, taking vitamin E reduced the risk of the disease by 25 percent.
6. Ginkgo biloba:
Ginkgo biloba helps support healthy eyesight in a couple different ways. Research has revealed the herb encourages more blood flow to the small blood vessels in your eyes. This helps keep your eyes healthy and could even reduce your chances of a glaucoma diagnosis. In other studies ginkgo biloba has been shown to improve peripheral vision.
7. Lutein and zeaxanthin:
Lutein and zeaxanthin deliver a powerful one two punch of vision protection. Numerous studies have found the nutrient combo could help protect your eyesight from macular degeneration and cataracts. Experts say the pair helps ward off harmful ultraviolet light waves. Any of the leafy greens are excellent sources of both of these nutrients. Or try a supplement instead.
8. Omega-3 fatty acids:
A stack of studies have linked omega-3 fatty acids to better vision and overall eye health. Research has found that omega-3s can help prevent dry eye and fight macular degeneration. They’ve also been shown to help maintain healthy eye pressure, reducing your risk of glaucoma. You can raise your omega-3 levels by eating more salmon, avocados and nuts.
Zinc is essential for healthy eyesight. The mineral helps protect your eyes from macular degeneration, and could help keep your night vision sharp too. You can get more zinc by eating grass-fed beef as well as chickpeas and pumpkin seeds.
Don’t leave your eyesight to chance. Load up on these nine eye-supporting nutrients for eagle-eyed vision well into your golden years.