Blind eye during old age can be prevented with these 5 vitamins

The Infodatin report released by the Indonesian Ministry of Health in 2013 noted that 82% of the total Indonesian people who experience blindness are elderly people aged 50 years and over. The main cause of blindness in the elderly is macular degeneration (AMD), a condition of decreased vision due to damage to the retina. Macular degeneration is generally caused by the aging process.

However, this does not mean that it cannot be prevented. You can reduce the risk or even prevent blindness due to age, by fulfilling a number of essential nutrients for eye health through a healthy and balanced diet from now on. So, what nutrients are needed to prevent blind eyes?

Overview of info on macular degeneration (AMD)

Macular degeneration (AMD) is a chronic condition of decreased central vision due to damage to the macula, or central part of the retina. The center of the retina is responsible for ensuring your ability to look straight ahead and providing visual acuity. Ironically, this section is prone to exposure to free radicals and oxidative stress so it is easily damaged. Macular degeneration is the leading cause of blindness at the age of 50 and above.

Apart from the age factor, having a family history of AMD will increase your risk of experiencing the same AMD. Smoking also increases the risk of developing AMD.

Damage to the central part of the retina causes a decrease in the overall quality of vision. If it has already happened, this damage cannot be repaired. However, you can prevent this blindness early on with a healthy diet full of nutrients. The reason is, foods that are low in antioxidants and high in saturated fatty acids, as well as chronic diseases such as obesity, cholesterol, and hypertension can also be risk factors for blind eyes due to macular degeneration.

List of nutrients needed to prevent blind eye in old age

Apart from vitamin A, here is a list of the essential vitamins and minerals you need to maintain overall eye health and prevent you from blindness due to macular degeneration.

1. Lutein and zeaxanthin

Lutein and zeaxanthin are two phytonutrients that can help you avoid eye diseases due to old age. Lutein and zeaxanthin function to protect the eyes from solar UV radiation, which is a risk factor for macular degeneration. Lutein and zeaxanthin protect the retina by absorbing blue light and UV radiation thereby reducing oxidative stress. According to several studies, lutein and zeaxanthin also help improve the quality of vision, especially in low light conditions.

Lutein and zeaxanthin can be found in egg yolks, corn, orange peppers, kiwi, grapes, green spinach, kale, collard, dark green leafy lettuce like lettuce romaine, and broccoli. Research conducted by Age Related Eye Disease Study (AREDS) recommends that you meet the daily needs of 10 mg of lutein and 2 mg of zeaxanthin.

2. Vitamin C

Vitamin C is a water-soluble vitamin so it is easily lost in the body. In the body, vitamin C is needed to heal wounds, maintain healthy bones and teeth, and slow down the aging process and wrinkles on the skin.

In addition, vitamin C strengthens the immune system to fight free radicals that damage the eyes. This vitamin is stored in the form of collagen, which helps regenerate and manage connective tissue, one of which is in the cornea of the eye. Therefore, this vitamin can reduce the risk of cataracts and macular degeneration.

Vitamin C needed by the elderly group in one day is 75 mg and can be found in various fruits such as oranges, mangoes, pineapples, guava, and vegetables such as broccoli and peppers.

3. Vitamin E

Vitamin E is commonly found in almonds and hazelnuts, as well as whole grains like oats. Research shows that vitamin E can protect eye cells from damage caused by oxidative stress from exposure to free radicals. Exposure to free radicals in the retina of the eye can increase your risk of developing macular degeneration in old age. In addition, this vitamin can slow down cataract formation.

Many studies have reported that a balanced diet enriched with a mixture of lutein, zeaxanthin, vitamin C, and vitamin E can prevent various eye diseases.

4. Zinc (Zinc / Zinc)

Zinc carries vitamin A from the liver to the eyes to make melanin. Melanin has a protective effect on eye health. Sources of zinc are shellfish, seafood, meat, and nuts. Egg yolks are also rich in lutein and zeaxanthin, with added zinc. According to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles, quoted by Health.com, this combination is good for reducing the risk of blind eyes due to macular degeneration in old age.

To help the body absorb zinc better, balance it with copper intake. You can find this mineral in beef liver, sunflower seeds, almonds, and asparagus. Copper can also prevent you from experiencing copper deficiency due to zinc intake.

5. Omega-3 fatty acids

Recent research has shown that omega 3 fatty acids can actually improve eye health, although they indirectly help reduce the risk of macular degeneration. For adults, omega 3 fatty acids can help protect the eyes from various diseases such as decreased eye muscle function and dry eye syndrome. Other essential fatty acids also work to reduce the risk of glaucoma and high pressure on the eyeball.

Examples of omega 3 fatty acids are DHA, EPA, and ALA. Salmon, tuna, nuts (especially walnuts), and olive oil are rich in omega 3 fatty acids.