When we think of nutrition for our bodies, most of us don’t consider our eyes. But our eye’s are organs to and also need a variety of nutrients to remain healthy. What exactly can go wrong with our eyes? The first thing that comes to mind is requiring glasses. Another biggy is blindness. There are a number of other diseases and conditions that can also occur. Some common conditions that afflict the eye are:
- Glaucoma
- Farsightedness
- Nearsightedness
- Conjunctivitis (pink eye)
- Sty
- Blindness
- Astigmatism
- Tumors
- Infections
- Cataracts
- Dry Eye Syndrome
- Macular Degeneration
- Ectropion
So is there anything we can do about it? Research suggests that antioxidants reduce your risk of cataracts and macular degeneration. Specific antioxidants can have additional benefits as well; for example, vitamin A protects against blindness, and vitamin C may play a role in preventing or alleviating glaucoma. Essential fatty acids appear to help the eye in a variety of ways, from alleviating symptoms of dry eye syndrome to guarding against macular damage. So which foods provide the best eye-protecting nutrients:
- Vitamin A: cod liver oil, liver, carrots, sweet potatoes, butternut squash.
- Lutein and zeaxanthin: spinach, kale, collard greens.
- Fatty acids: cold-water fish (salmon, mackerel, trout, tuna), flaxseed, sunflower, pumpkin seeds.
- Vitamin C: capsicums (red or green), kale, strawberries, broccoli, oranges, honey dew melon’s.
- Bioflavonoids: citrus fruits, cherries, grapes, plums.
- Vitamin E: sunflower seeds, almonds, hazelnuts.
- Selenium: brazil nuts, yeast, seafood.
- Zinc: oysters, wheat, nuts.
It goes without saying that for optimal health we should be consuming at least 2 serves of fruit and 5 serves of vegetables every day. This not only provides great nutrition for your eyes but for the rest of your body. Bon appétit!
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