Nutrition and the Eyes
What you eat can impact how you see!
Eating a diet rich in fruits and vegetables is a crucial component to keeping your eyes healthy and your vision strong. There is more and more research that shows the potential powerful impact of certain nutrients on our eyes. The table below summarizes some of the key things we should be trying to eat daily and how they can help our vision!
|
VITAMIN |
BENEFITS |
FOUND IN |
|
Vitamin A |
May prevent night blindness & dry eyes |
Spinach, Kale, Sweet Potatoes, |
|
Vitamin C |
May reduce risk of macular degeneration & cataracts |
Oranges, Strawberries, Grapefruit, Kale, Broccoli, Bell Peppers |
|
Vitamin D |
May reduce risk of macular degeneration & cataracts |
Oranges, Orange Juice, Milk, |
|
Vitamin E |
May reduce risk of advanced AMD |
Almonds, Hazelnuts, Sunflower Seeds |
|
Beta-Carotene |
May slow macular degeneration |
Carrots, Sweet Potatoes, Spinach, Kale |
|
Bioflavonoids (Flavonoids) |
May protect against cataracts and macular degeneration |
Berries, Grapes, Apples, Cherries, Citrus Fruits, Legumes |
|
Omega 3 Fatty |
Helps with dry eyes |
Avocadoes, Flaxseed, Walnuts |
|
Carotenoids |
May help protect your eyes from blue light |
Lettuce, Carrots, Tomatoes, Squash, Watermelon, Grapefruit, Apricots |
