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
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.
Bioflavonoids (Flavonoids)
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.
Vitamin A
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
Vitamin C rich foods like sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe, may reduce the risk of cataracts and macular degeneration.
Vitamin D
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
Vitamin E rich foods like almonds, sunflower seeds, and hazelnuts may reduce the risk of advanced AMD.
Zinc
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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