Nutrition and Your Eyes

Everyone knows that carrots are good for our  vision but what makes this  vegetable and other similar foods so beneficial for the wellbeing of our eyes? The answer lies in the vitamins and minerals that they supply.

Over the years, numerous studies have been conducted, showing interesting facts about the health of the eyes.  For instance, some studies show that the risk of macular degeneration and cataracts can be greatly reduced with antioxidants.  Going even further, Vitamin A is one particular antioxidant that has shown specific protection against blindness while Vitamin C shows prevention of glaucoma.

Vitamin A

Vitamin A is one of the most important  vitamins for the eyes. At its extreme, deficiencies of vitamin A can cause blindness and a to a lesser degree night blindness. Vitamin A assists with providing a healthy lining of the eye. When this vitamin is lacking, the lining of the eye can become dry and breakdown causing blindness.

Foods high in Vitamin A include:

  • liver
  • carrots
  • fish-liver oils
  • cheese
  • butter
  • apricots
  • parsley
  • spinach
  • sweet potatoes

Vitamin B

Vitamin B or riboflavin helps to maintain the health of your eyes. A deficiency of vitamin B can cause bloodshot or gritty eyes. It can also cause the eyes to become light sensitive.

Foods high in vitamin B include:

  • liver
  • eggs
  • cheese
  • meat
  • leafy green vegetables
  • peas

Bioflavonoid

 Foods such as plums, grapes, cherries, and citrus contain bioflavonoid.

Fatty Acids

Rich in all types of coldwater fish such as trout, salmon, and mackerel

Lutein

Found in collard greens, kale, and spinach

Selenium

Brazil nuts, seafood, and yeast are great choices

Vitamin C

Foods rich in this vitamin include broccoli, oranges, kale, strawberries, cantaloupe, and sweet peppers

Vitamin E

For this, eat almonds, hazelnuts, and sunflower seeds

Zinc

Foods such as nuts, hamburgers, nuts, and oysters are excellent options

Just as your diet should include green, leafy vegetables, one to two servings of fish weekly, nuts, citrus, and some of the foods mentioned above, you also need to avoid certain foods.  For instance, new studies are also showing that foods containing bad carbohydrates to include refined white flour can boost the risk of macular degeneration.  Therefore, if you love carbohydrates, avoid refined foods and stick with fruits and vegetables high in fiber!

You will also find a daily intake of certain supplements can greatly reduce eye problems while improving vision.  The following are nutrients that would provide you with healthy vision when taken daily. As always, ensure you check with a health care professional before taking any vitamins.

  • Alpha Lipoic Acid – 100 mg

  • Beta Carotene – 5,000 IU

  • Calcium – 500 mg

  • Folic Acid – 800 mcg

  • Lutein – 10 mg

  • N-Acetyl Cysteine – 100 mg

  • Omega 3 Fatty Acids – 2,500 mg

  • Selenium – 100 mg

  • Thiamin – 2 mg

  • Vitamin C – 250 mg

  • Vitamin E – 200 mg

  • Zeaxanthin – 500 mg

  • Zinc – 25 mg

In addition to sustaining health eyes and vision, these daily supplements provide your body with many other benefits.  Just remember when choosing supplements that you buy a reputable brand, making sure the expiration date is not passed.  Additionally, we recommend you avoid the tablets, going with capsules instead, which are easier on the stomach.  Finally, if possible, locate an organic health food store, choosing only organic supplements.  Although a little pricier, they are much better quality.