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Healthy eyes and nutrition – related
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Healthy eyes and nutrition – related

By on July 23, 2015

 Daily eating of powerful antioxidants, vitamins and micro-nutrients can improve your vision and long term eye health

Your eyes can too benefit from a healthy diet plan. Vision can also be helped by adding a set of necessary nutrients to your daily eating habits. Antioxidants are proved to decrease the risk of cataracts, macular degeneration, glaucoma, dry eye syndrome.

A diverse nutrition enhances the chances of longer keeping a healthy eye sight. Daily include in your diet colorful fruits and vegetables. From the large variety of nutrients that improve your vision, the following are essential for protecting your eyes from diseases:


  • Reduces the progression of macular degeneration. Beta-carotene is found in carrots, sweet potatoes, spinach, kale.


  • Protect against cataracts and macular degeneration. Rich sources: tea, red wine, citrus fruits, blueberries, cherries, soy.

Lutein and Zeaxanthin

  • Very important nutrients that also prevent chronic cataracts and macular degeneration. Lutein and zeaxanthin can be found in green leafy vegetables (spinach, kale, turnip greens, collard greens, squash) as well as eggs.

Omega-3 Fatty Acids

  • 1000 g daily helps preventing macular degeneration and dry eyes. In addition, they maintain the nervous system’s health and boost the immune system Fish is an extraordinary omega-3 source: salmon, mackerel, herring, cod. Krill is a superior source ot fatty acids. Flaxseeds and walnuts also provide important quantities.


  • Eye benefits of selenium: When combined with carotenoids and C and E vitamins. Shrimp, crab, salmon, halibut), brazil nuts, noodles, brown rice contain selenium in proper amounts.

Vitamin A

  • Protect against night blindness and dry eyes. Can be found in beef, chicken liver, eggs, butter, milk.

Vitamin C

  • Also called ascorbic acid, it reduces the risk of cataracts and macular degeneration and visual acuity loss. Rich sources of this powerful antioxidant are fruits and vegetables: sweet peppers, kale, strawberries, broccoli, oranges, cantaloupe.

Vitamin D

  • Reduces the risk of macular degeneration. Salmon, sardines, mackerel, milk and fortified orange juice provide this vitamin. orange juice fortified with vitamin D. Nevertheless, sunlight exposure provides the best vitamin D absorption.

Vitamin E

  • Powerful antioxidant that reduces AMD (macular degeneration) and protects from free radicals. Food sources: almonds, sunflower seeds, hazelnuts, fortified cereals, sweet potatoes.


  • Main compound of the retina and choroid layer, zinc is an essential trace mineral that plays a vital role in melanin production of the eye. Reduces risk of night blindness and advanced AMD. Primarly found in oysters, beef, crab, turkey.

Most nutrients that improve vision can be obtained through a healthy diet, including fish, fruits and vegetables. Of course, vision supplement also help, but before starting an eye regimen make sure to consult with your ophthalmologist to ensure you follow adequate approach, especially if you take prescription medications for other health problems.


About Laura Parvan

Medical professional, blogging passionate, with a high interest in social media impact on health-care information.

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