Nutrition for your eyes

Envision eye health through healthy eating.

A healthy diet can have a very positive cumulative impact on your body. Eating right can help us maintain a healthy weight and may prevent serious illness. Some foods are commonly known to be heart healthy or good for our bones. Few people are aware of the fact that the foods we eat can impact the health of our eyes.

In the last few years there has been an increasing amount of research done connecting certain vitamins, minerals and antioxidants to vision issues. Vitamins C and E, the mineral zinc, omega 3 fats, and the antioxidants lutein and zeaxanthin have become the most popular nutrients to be studied these days. The results of this research shows us how a healthy diet can support eye health and reduce the risk of developing macular degeneration and cataracts during the aging process.

In order to get these nutrients into our diet, we need to know what foods contain them. Great sources of lutein and zeaxanthin include fresh leafy greens such as kale, dandelion greens, chard and spinach. Some of the more common sources of vitamin C are chili peppers (especially green chilis), guava, black currant, parsley and kiwi fruit. Vitamin E is found in common oils, such as sunflower and palm.  It is also plentiful in hazelnuts, almonds, avocado, asparagus, kiwi fruit, broccoli, pumpkin, sweet potato, mango, and tomato. Zinc can be found in venison, beef, spelt, scallops, sesame seeds, pumpkin seeds, oats and yogurt. Foods rich in Omega-3 fats include flax seeds, walnuts, cauliflower, cabbage and fish, such as halibut, salmon and cod.

So start your year off right, add some foods to your diet that support eye health and begin to see a healthier you.

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