What to eat to reduce eye aging?

Eye aging is a disorder of protein synthesis in the lens and retina, causing retinal pigment epithelial cells to degenerate and gradually lose function with age. The remaining cells in the eye such as visual cells, bipolar cells, and ganglion cells (multipolar cells) are also no longer able to recover.

Signs of eye aging usually begin from the age of 40 and up, with symptoms such as decreased vision, blurred vision, eye fatigue, dryness, itching, grittiness, pain, burning eyes, watery eyes, sore eye sockets, and headaches.

You should maintain a balanced diet of important nutrients such as carbohydrates, protein, fat, vitamins and minerals. You need to combine foods rich in vitamins A, C, E, omega-3, lutein and zeaxanthin. These are substances with strong antioxidant properties that help reduce eye aging.

Foods rich in vitamin A or beta carotene (a precursor of vitamin A) found in animal liver, eggs, milk, lean meat, papaya, carrots, pumpkin, and dark green leafy vegetables. They create pigments in the retina, contributing to the ability to adjust the darkness of the eye when seeing at night or in low light environments. Vitamin A also helps protect and maintain the cornea and conjunctiva of the eye.

Foods rich in vitamin C such as citrus fruits (oranges, lemons, tangerines, grapefruits), strawberries, tomatoes, spinach, dill, and green onions. They have antioxidant effects, help the eyes fight against free radical attacks, and promote the production of collagen – a protein that can slow down the aging process of the eyes. Vitamin C also helps improve eyesight and reduce the risk of cataracts.

Foods rich in vitamin E Protects cells in the eyes from harmful agents, helps slow down the process of macular degeneration due to old age, prevents cataracts, and the risk of cataracts. Vitamin E is abundant in nuts (almonds, chestnuts, sunflowers, cashews), soybeans, peanuts, and vegetable oils.

Foods rich in omega-3 such as fatty fish (salmon, mackerel, herring, basa), avocado, vegetable oils and nuts. They are anti-oxidants, anti-inflammatory, enhance resistance, and contribute to protecting eye health. Omega-3 DHA is the main structural component of the retina. Elderly people who supplement omega-3 in their daily diet help reduce eye aging, improve dry eye condition, limit the risk of macular degeneration and age-related vision loss.

Foods rich in lutein and zeaxanthin has strong antioxidant properties, protects the eyes, prevents eye fatigue, and helps improve eyesight. Lutein and zeaxanthin are concentrated in the macula and retina of the eye, helping to filter harmful blue light and protect the eyes from damage. Foods rich in lutein and zeaxanthin include dark green leafy vegetables, sweet potatoes, pumpkins, carrots, and amaranth.

You should have regular eye exams at a medical facility with an eye specialist to promptly treat related problems. You need to get enough sleep, drink plenty of water, wear sunglasses when going out in the sun, limit working on the computer, watching TV or phone screens continuously for many hours.

Adding natural extracts such as broccophane (broccoli) helps increase thioredoxin (a small protein that acts as an antioxidant). These extracts help protect retinal pigment epithelial cells and the lens, helping to improve eye problems such as blurred vision, dryness, fatigue, pain, and prevent vision loss.