Eating right to protect your eyes
Carrots are probably the most famous food we think of that helps our vision.
It is true that beta-carotene, a type of vitamin A that gives carrots, pumpkin and kumara their orange colour, helps the retina and other parts of the eye to function smoothly.
However an essential part of eye care is eating foods that contain the right vitamins and minerals to keep the eyes healthy.
Research suggests that antioxidants (such as Vitamin A, C and E) help to reduce the risk of many of diseases.
This includes the common eye conditions glaucoma, cataracts and macular degeneration.
Research also suggests that eating lots of sugary and/or starchy foods may make eyes more vulnerable to eye diseases such as macular degeneration (MD).
Some examples of essential foods for eye health are:
Spinach and kale
Leafy greens are loaded with two of the best antioxidants for eyes — Lutein and Zeaxanthin. These antioxidants can help protect against eye damage from things like sunlight, cigarette smoke and air pollution. Broccoli, and bright-colored fruits like kiwifruit and grapes are also high in these antioxidants.
Grapefruit, strawberries, and Brussels sprouts
Vitamin C is an outstanding antioxidant for eye health. Oranges and capsicum are also high in Vitamin C. Heat reduces the amount of vitamin C so go raw when you can.
Seeds, nuts and wheat germ
These contain Vitamin E, which works together with Vitamin C to keep healthy tissue strong. Sunflower seeds, almonds, pecans, and vegetable oils are good sources of Vitamin E.
Red meat and Brazil nuts
Selenium and Zinc are two key minerals that help the body absorb antioxidants and daily intake along with antioxidants can help prevent eye diseases. Zinc is in red meat, wheat germ and spinach. Selenium can be found in brazil nuts, enriched breads and rice, and seafood.
Salmon and tuna
The omega-3 fatty acids that keep your heart and brain healthy may also protect your eyes by fighting inflammation and helping cells work better. Omega3 fatty acids are in cold water fish, such as salmon, as well as in freshly ground flaxseeds and walnuts. Increasing Omega-3 intake is often helpful in relieving dry eye symptoms.
All these vitamins and minerals are available as supplements to increase your intake as well as eating the right foods. High dosages of vitamins and minerals might have negative effects on health so it's important to consult your doctor before taking a supplement.