Goji berries may help prevent vision loss with age

Goji berries are rich in lutein and zeaxanthin. two antioxidant compounds that are beneficial for eye health,.

Photo: Goji Berries / Pexels

As people age, the risk of some eye diseases can increase. Diet is a key lifestyle factor that can have long-term effects on eye health.

There are several foods with compounds that are good for your eyes that you can include on your plate, such as goji berries.

A study published in the Nutrients review in 2021 found that the regular consumption of goji berries in a healthy middle-aged population can help prevent or delay the development of age-related macular degeneration, the third leading cause of blindness worldwide.

Study participants consumed 28 g of dried goji berries five times a week for three months.

Goji berries are rich in two antioxidant compounds that are beneficial for eye health, lutein and zeaxanthin.

Lutein and zeaxanthin are found in many vegetables and in the eyes, especially the lens, retina, and macula. Lutein and zeaxanthin can help protect the eyes from damaging high-energy light waves, such as ultraviolet rays in sunlight. Diets rich in these two nutrients may help prevent age-related eye disease.

Other foods for eye health

The Academy of Nutrition and Dietetics includes the following foods as beneficial for eye health:

Kale. It is a source of lutein and zeaxanthin, it also contains vitamin C and beta-carotene, other nutrients that are good for your eyes.

In order for the body to absorb lutein and zeaxanthin, it needs fat. Among the foods with good fats that you can consume are olive oil and avocado.

Sweet potatoes and pumpkin. Sweet potatoes and squash are rich in beta-carotene, which the body converts to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Vitamin A is also better absorbed with healthy fats.

Strawberries. Strawberries are rich in vitamin C, which is an antioxidant that can help reduce the risk of cataracts. They are also one of anthocyanins, polyphenols that promote heart and brain health.

fatty fish. Oily fish like salmon is an excellent source of omega-3 fatty acids, which can benefit eye health. Nutrition experts recommend eating fatty fish two to three times a week.

It may interest you:
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