Age-related eye diseases are a leading cause of vision loss and blindness in older adults. These include macular degeneration, cataracts, glaucoma, and diabetic retinopathy. Therefore, supplementing with antioxidants from food is beneficial for eye health and helps prevent related diseases.

Beta carotene

Beta carotene is a carotenoid that gives fruits and vegetables their yellow, orange, and red colors. The body converts beta carotene into vitamin A, an essential nutrient for vision. It supports cell growth and maintains the health of organs like the heart, lungs, and kidneys. A diet rich in carotenoids, including beta carotene, supports eye health and prevents eye diseases. Sources of beta carotene include sweet potatoes, spinach, pumpkin, carrots, cantaloupe, and red bell peppers.

Vitamin E

Vitamin E is a fat-soluble vitamin found in some foods. It acts as an antioxidant and plays a role in immune function. Alpha-tocopherol is a form of vitamin E with strong antioxidant properties. Antioxidants help fight free radicals, which can damage tissues throughout the body. Sometimes, free radicals damage proteins in the eye, leading to the formation of cataracts, which cause cloudiness and reduce transparency. Vitamin E is abundant in nuts (almonds, peanuts, sunflower seeds) and peanut butter.

Vitamin C

Vitamin C is a water-soluble vitamin with antioxidant properties. It plays a vital role in eye health, protecting the eyes from the harmful effects of UV rays. Vitamin C also protects the eyes from oxidative damage, a risk factor for cortical and nuclear cataracts. Cortical cataracts develop at the edge of the lens, while nuclear cataracts occur deep in the center. The body cannot produce vitamin C on its own, so it must be obtained through food or supplements. Healthy sources of vitamin C include bell peppers, oranges, orange juice, kiwi, broccoli, and strawberries.

Lutein and zeaxanthin

Both lutein and zeaxanthin are found in the eyes. Good dietary sources of lutein and zeaxanthin include kale, spinach, cabbage, broccoli, peas, eggs, and corn. The body needs fat to absorb lutein, zeaxanthin, beta carotene, and vitamin A. Adding a little olive oil or sliced avocado to a kale salad not only enhances the flavor but also supports better absorption of these nutrients.

Bao Bao (According to Medical News Today, WebMD, Verywell Health)