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Nutrition and Your Eyes: In
a Nutshell
Research suggests that
antioxidants reduce your
risk of cataracts and
macular degeneration.
Specific antioxidants can
have additional benefits as
well; for example, vitamin A
protects against blindness,
and vitamin C may play a
role in preventing or
alleviating glaucoma.
Essential fatty acids appear
to help the eye in a variety
of ways, from alleviating
symptoms of dry eye syndrome
to guarding against macular
damage.
Try these foods to make sure
you get enough
eye-protecting nutrients:
-
Vitamin A:
cod liver oil, liver,
carrots, sweet potatoes,
butternut squash.
-
Lutein
and zeaxanthin:
spinach, kale, collard
greens.
-
Vitamin
C: sweet peppers
(red or green), kale,
strawberries, broccoli,
oranges, cantaloupe.
-
Bioflavonoids:
citrus fruits, cherries,
grapes, plums.
-
Vitamin
E: sunflower seeds,
almonds, hazelnuts.
-
Selenium:
brazil nuts, yeast,
seafood.
-
Zinc:
oysters, hamburgers,
wheat, nuts.
-
Fatty
acids: cold-water
fish (salmon, mackerel,
trout)
In general, you should eat
plenty of green, leafy
vegetables, two servings of
fish per week, some nuts and
some yellow or orange fruits
and vegetables.
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