Eat right for 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 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 below. Spinach and kale
These wonderful 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-coloured 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 will reduce the amount of vitamin C so go raw when you can.
Seeds, nuts, and wheatgerm 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 of these minerals along with antioxidants can aid in the prevention of eye diseases. Zinc can be found in red meat, wheat germ and spinach. Selenium can be found in brazil nuts, enriched breads 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. Omega-3 fatty acids can be found 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.
Of course all of the vitamins and minerals mentioned above are available as supplements and you can increase your intake by taking supplements as well as eating the right foods. It is important to remember high dosages of vitamins and minerals might have negative effects on health so it is very important to consult your doctor before taking a supplement.
Eating a diet rich in nutrients can help prevent eye disease.