Research suggests that antioxidants and other important nutrients may 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.
The following vitamins, minerals and other nutrients have been shown to be essential for good vision and may protect your eyes from sight-robbing conditions and diseases.
Beta-Carotene rich foods such as carrots, sweet potatoes, spinach, kale, and butternut squash when taken in combination with zinc and vitamins C and E, may reduce the progression of macular degeneration.
To help protect against cataracts and macular degeneration, eat a diet rich in bioflavonoids, which comes from tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes, and soy products.
Lutein & Zeaxanthin
Eating plenty of spinach, kale, turnip greens, collard greens, and squash may prevent cataracts and macular degeneration because they are rich in Lutein and Zeaxanthin.
Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids, such as salmon, mackerel and herring, freshly ground flaxseeds, and walnuts may help prevent macular degeneration (AMD) and dry eyes.
Foods such as beef or chicken liver, eggs, butter, and milk contain vitamin A and may protect against night blindness and dry eyes.
Vitamin C rich foods like sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe, may reduce the risk of cataracts and macular degeneration.
Foods high in vitamin D such as salmon, sardines, mackerel, and milk may reduce the risk of macular degeneration. The best source of vitamin D is exposure to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes of exposure to sunlight each day will insure your body is producing adequate amounts of vitamin D.
Vitamin E rich foods like almonds, sunflower seeds, and hazelnuts may reduce the risk of advanced AMD.
Zinc rich foods such as oysters, beef, Dungeness crab, turkey (dark meat) may play a role in reducing risk of advanced AMD and reduce the risk of night blindness.
In general, it’s best to obtain most nutrients through a healthy diet, including at least two servings of fish per week and plenty of colorful fruits and vegetables.
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