Life gives us so many beautiful things to see — and none of us want to miss a thing! As we age, it’s important to support our vision. But what nutrients in our diet can help support vision?
According to Vision Council of America’s claim that about 75 percent of the adult population worldwide uses vision correction products, and 64 percent of them wear glasses.
Step 1: Understanding how the eye works
The human eye can be compared to a camera. It gathers, focuses, and transmits light through a lens to create images of our environment. The eye is made up of the following structures:
- Corneas that transmit incoming light.
- Pupils, which determine the amount of incoming light.
- Irises to control the size of the pupil.
- Lenses to focus light rays.
- Retinas, which convert and send nerve impulses to the optic nerve.
- Rods that aid night and peripheral vision.
- Cones to help with detail and focus.
- Optic nerves to carry images from each eye to the brain.
Step 2: Limit screen time
No wonder our eyes are tired. Most of our work and daily tasks are on a screen. Some people experience headaches, blurred vision and dryness as a result of staring at a screen for long periods of time. Plus, the blue light emitted from screens sends a signal to your body that it’s time to wake up – which can interrupt sleep if you’re taking a bedtime scroll. Log off for your eyes!
Where To Start
- Here’s a simple way to rest your eyes – for every 20 minutes of computer viewing, look into the distance for 20 seconds to let the eyes refocus
- Try an old-fashioned analog evening routine. Reading, puzzles or chatting with someone you live with are all good options. Powering down your device a few hours before bed can help regulate your sleep cycle
- Sport some blue light-blocking glasses. Although evidence is conflicting, many wearers claim good results when it comes to reducing post-work eye strain and better sleep. They come in loads of styles, so you can make a statement while filtering out blue light
Step 3: Getting the right nutrients to support eye health
Want to take a proactive approach to supporting your eyes? Certain nutrients have demonstrated their ability to support eye health. These are the ones you’ll want to be sure to get as part of your regular diet:
- Vitamin A in the retina helps transform light into a nervous impulse, to trigger the visual signal to the brain.
- Beta carotene combats free radicals.
- Lutein and zeaxanthin concentrated in the central region of the retina limit oxidation damage by absorbing incoming blue light, while also fighting damage caused by free radicals.
You can find all these nutrients in foods like sweet potatoes, carrots, and dark green leafy vegetables. Plus, eggs are a great additional source of lutein and zeaxanthin.
Did you know?
To get the greatest benefit from lutein, it’s best to consume it with meals — because fats eaten at the same time help improve absorption of this vital nutrient.
Not getting enough?
If you don’t eat vegetables on a regular basis due to a busy schedule or any other reasons, we can help you create a nutrition plan!