If you are searching for ways to improve your health as you age, a healthier diet is in order. Lots of fruits and veggies can help! A change of diet can also help you to feel better, look better ( because you will lose some weight) and take care of the vitamins and minerals that you need.

Here  are some top foods for eye health:

Ranking # 1 in eye health

Kale, collard greens, spinach, Swiss chard, chicory leaf, parsley, mustard greens, beet greens, okra, red peppers, dill, romaine lettuce and endive.

Ranking  honorable mention!

Celery, scallions, leeks, broccoli, green peas, pumpkin, Brussels sprouts, summer squash

Lower levels of Lutein, but still has some!

corn, yellow pepper, green beans, asparagus, cucumber, green olives, avocado, carrots, plum, pear, tomato, apple, cabbage.

Taken in part from the eye associates: @ http://eyeassociates.com/ranking_of_foods_containing_lute.html

If you are already experiencing some eye difficulties, supplements of lutein are available, and may help.

Vitamins and aging

The burden of chronic diseases continue to grow as we age.  The following are some vitamins that you should begin to include in your diet as you age advances:

Folate which can slow the progression of atherosclerosis

B6 – important to preserve muscle mass

B12- The age related decrease in gastric acid hinders the release of B12 from animal protein foods. You can find B12 in some fortified breads and cereals- or you may need supplementation

Vitamin D- Vitamin D deficiency occurs in older people who spend most of their time indoors. And aging changes in the skin can reduce Vitamin D synthesis regardless of sun exposure, therefore a supplement may be necessary as we age.

Schlenker, D and Roth, SL ( 2011) Williams Essentials of Nutrition and Diet Therapy. St. Louis, Mo. Elsevier-Mosby.