We know you have been asking the question, “What is good nutrition for healthy eyes?”
An essential part of eye care is eating foods that contain the right nutrients to promote healthy eyes and good vision. Research suggests that antioxidants and other nutrients may reduce your risk of cataracts and macular degeneration. Omega-3 essential fatty acids can alleviate the symptoms of dry eye disease as well as protect against macular degeneration.
Antioxidants such as Vitamin C, Vitamin E and Vitamin A help prevent age-related macular degeneration, cataracts and other eye diseases. Good sources for these nutrients are fruits and vegetables, with the highly pigmented ones having higher concentrations of antioxidants.
Vitamin A is an antioxidant that is essential for proper functioning of the retina. It may protect against night blindness and dry eyes. Good sources for Vitamin A are beef or chicken liver, cod liver oil, eggs, milk, carrots and spinach. Fruits such as mangoes, papayas, peaches and apricots are also good sources of Vitamin A.
Vitamin C may reduce the risk of cataracts and macular degeneration in addition to keeping your immune system in good shape. You can get your daily allowance of Vitamin C by eating not only oranges and other citrus fruits, but also from red or green sweet peppers, strawberries, kale and broccoli.
Vitamin E has been associated with the prevention of cataracts and the delaying of cataract growth. When combined with carotenoids and Vitamin C it may reduce the risk of advanced macular degeneration. Food sources for Vitamin E are almonds, sunflower seeds, hazelnuts, and green leafy vegetables.
Omega-3 fatty acids should be part of your defense against dry eyes and macular degeneration. If you make fish such as salmon, mackerel, herring part of your diet or include flax seed, fish oil or walnuts on your menu you will be on your way to protecting your vision.
Remember that the closer to raw state a food is, the better source of nutrients it is. Cooking, canning, drying and freezing all reduce the concentrations of nutrients. Fortified milk and cereals and vitamin supplements are also good options to increase the level of nutrients in your diet.
If you have any questions about specific nutrients that you should be focusing on for your eye health our doctors at Uptown Eye Care will be happy to help you get started on better nutrition for your eyes.
Just call us for an appointment or email us at firstname.lastname@example.org .