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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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