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Good Nutrition for Our Eyes

The food we put into our bodies can have a huge impact on our eyes, especially later in life. Here is basic guideline on what we should be eating more of and what to avoid.

Studies have shown that antioxidants reduce your risk of developing cataracts and macular degeneration.

Specific antioxidants like vitamin A protects against night-blindness and vitamin C may help prevent glaucoma.

Essential fatty acids have been shown to help with dry eyes as well as macular damage. Read on to find out more.

Nutrition and the Eye

The following foods provide excellent nutrition for the eyes:

  • Vitamin A: cod liver oil, carrots, livers, butternut squash
  • Lutein and Zeaxanthin: spinach, kale, collard greens.
  • Vitamin C: sweet peppers (red or green), kale, strawberries, oranges and broccoli.
  • Bioflavonoids: citrus fruits, cherries, grapes and plums.
  • Vitamin E: sunflower seeds, hazel nuts and almonds.
  • Selenium: Brazil nuts, yeast and sea food.
  • Zinc: oysters, hamburgers, wheat, nuts.
  • Fatty acids: cold water fish (salmon, mackerel and trout).

In general, we should eat lots of leafy green vegetables, two servings of fish per week, some nuts and lots of orange fruits and vegetables.

Too much bad carbs can be harmful to your eyes. It causes your blood sugar to spike and this can be harmful to your eyes. Also, too much bad carbs can increase your risk of developing macular degeneration.

Healthier carbs like high fiber fruits and vegetables are much better. Enjoy!

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