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Nutrition for the Eyes

Proper nutrition is an essential component to maintaining healthy eyes. Eating a diet containing the proper vitamins and nutrients will go a long way towards reducing your risk of many eye diseases.

Antioxidants

Antioxidants eliminate harmful free radicals in your body which can cause damage to your vision. By eating a diet rich in antioxidants, you will reduce your risk of eye disorders such as cataracts and age-related macular degeneration (AMD).

Many fruits and vegetables are rich sources of antioxidants. Highly pigmented fruits and vegetables have the highest concentrations of antioxidants. Also, eating raw fruits and vegetables will provide your body with more antioxidants than cooked, canned, or frozen forms of these foods. Foods rich in vitamins A, C, and E will provide you with abundant sources of antioxidants.

Vitamin A

Vitamin A is important for proper functioning of your retina. It can also help reduce the risk of night blindness by enabling your eyes to better adjust to variations in light and darkness. Vitamin A will help reduce the risk of AMD and cataracts.

The following foods are excellent sources of vitamin A:

  • Liver
  • Eggs
  • Carrots
  • Spinach

Vitamin C

Vitamin C contains antioxidants that will reduce your risk of AMD and cataracts. Good sources of vitamin C include:

  • Citrus fruits
  • Orange juice
  • Green peppers
  • Strawberries
  • Broccoli
  • Sweet potatoes

Vitamin E

Vitamin E is important for the prevention of cataracts and delaying cataract growth. Good sources of vitamin E include:

  • Nuts
  • Green leafy vegetables
  • Fortified products such as cereal

Minerals

Selenium and zinc are two minerals that help your body absorb antioxidants. Good sources of zinc include:

  • Cheese
  • Yogurt
  • Red meat
  • Pork
  • Fortified cereals

Selenium can be found in:

  • Walnuts
  • Enriched breads and rice
  • Macaroni and cheese

By eating a diet containing the proper amounts of these foods, you will help your eyes stay healthy late into your life. Learn more by reading Nutritional Supplements for Your Vision.

To learn more about proper nutrition for the eyes, please contact an eye doctor in your area today.

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