Eye Nutrition

in Food

Your eyes are an organ, and like all organs, they require proper nutrition to function. Paying close attention to your diet is essential to over all health, and focusing on a high intake of antioxidants has been linked not only to a reduced risks of cancer, but also to a reduction of eye disorders like macular degeneration and cataracts.

Vitamins and Minerals

Fresh fruits and vegetables offer more antioxidants than any other food. Consuming the FDA's daily recommended servings of these foods will help ensure your eyes are receiving the nutrition they need. For sufficient vitamins, you should consume a variety of fresh fruits and vegetable every day. More specifically, for eye nutrition, you should make sure your intake of vitamins A, C, and E, along with minerals like selenium is sufficiently high.

Foods high in Vitamin A include:

  • Dark, leafy greens
  • Carrots
  • Eggs
  • Liver

Foods high in Vitamin C include:

  • Berries
  • Citrus fruits and juices
  • Broccoli
  • Peppers
  • Sweet potatoes

Foods high in Vitamin E include

  • Nuts and nut butters
  • Seeds
  • Soybeans
  • Tomatoes
  • Wheat germ

For minerals like zinc and selenium, you should consume:

  • Cashews
  • Cheese
  • Wheat bran
  • Mushrooms
  • Fresh water fish
  • Walnuts

Enriched bread and cereal products also often contain a high amount of vitamins and minerals. Additionally, supplements are available both in multi-vitamin/mineral form and higher potency individual vitamin/mineral form.  It is always important to speak with your health care provider before you begin a regimen of vitamin supplements, however, since some of them contain more than your body needs and can lead to stomach problems or other health issues.

Foods to Avoid

Avoiding unhealthy food is a lifestyle choice that will positively impact every part of your body, not just your eyes. It's okay to indulge your sweet tooth, and to eat unhealthy foods that you enjoy, as long as you pay attention to the amount you consume. Avoiding processed foods, foods containing high fructose corn syrup, and foods high in processed sugars will go a long way in helping ensure your overall health, and also help you to avoid health complications like diabetes that can lead to severe vision disorders.


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Sara Goldstein has 1 articles online

To find out more about proper nutrition and care of your eyes, please visit the website of Eyes.com.

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This article was published on 2010/12/30