body-health > ageing-and-your-eyes

diseases that can lead to damage of the eye’s optic nerve, resulting in blindness. Typical symptoms include progressive loss of vision, headaches, difficulty focusing on close work.

Step 2: Eat a healthy diet

The most important foods for protecting the eyes from free radicals and enhancing the health of your eyes are a group of antioxidants found naturally in foods called carotenes, particularly lutein and zeaxanthin. Lutein is found in dark leafy vegetables such as broccoli, courgettes, spinach, kale and cabbage and Zeaxanthin in yellow and orange fruits and vegetables such as carrots, sweet potatoes, apricots and peaches.
Processed foods, fried foods, foods with trans-fatty acids such as those found in margarine, sugar, asparatame and excessive amounts of alcohol all accelerate eye damage - these need to be limited!
Bilberries, blueberries, cranberries, cherries and blackcurrants are all high in antioxidants and are great for maintaining the health of your eyes.
Others foods to eat include oily fish such as mackerel, garlic, onions, tomatoes, brown basmati rice, almonds, walnuts & pumpkin/sesame seeds.

Step 3: Healthy Eye Supplements

Because of the way our food is grown, processed and prepared, few of us are able to eat on a daily basis the nutrients we need for optimum health. Supplements therefore not only of value in making up for what we are unable to get in the food we eat, but some, particularly those that act as antioxidants have been found by researchers to help prevent and slow the rate of deterioration of eye health by mopping up and neutralising excess free radicals. If you are serious about looking after the health of your eyes, look out for supplements that contain:

Lutein – a powerful antioxidant which improves visual health by supporting healthy eye function & protecting against macular degeneration.
Bilberries - For decades bilberries have been associated with eye health and good vision. The most effective use for bilberry extract appears to be strengthening and protecting veins and arteries, including those in the eye, thereby improving night vision and short-sightedness.
Ginkgo Biloba - is known for its ability to increase circulation and enhance the flow of nutrients and oxygen to the eye. In addition, ginkgo can prevent free radical damage and protect the capillaries of the eye.

Antioxidants such as vitamin A, beta-carotene, vitamin E & vitamin C can reduce the damage caused by free radicals thereby preventing or slowing the progression of eye disease. While these vitamins individually impact eye health, they become more effective when used synergistically.

(published with permission in writing from:http://weblog.healthydirect.co.uk)