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Eating for Your Best Eye Health

While carrots are certainly good for you, they aren’t quite the vision superfood we’ve all been led to believe. Instead, a healthy diet rich in fruits and vegetables, beans and fish is your best bet for nutrients that may help prevent cataracts and age-related macular degeneration (AMD), two common causes of vision problems. We’ve listed these essential eye-healthy nutrients below, where to find them, and ways to sneak them into your (or your family’s) daily diet.

 

1. Omega-3 Fatty Acids

What they do: Shown to have anti-inflammatory properties, omega-3 fatty acids may help fight against AMD. They also help to prevent or reduce dry eye symptoms.
Where to find: Cold-water fish like salmon, trout and tuna, tofu, walnuts, cashews, lentils, flax seeds
Try: a tuna salad wholegrain sandwich, or sprinkle some toasted nuts on your salad

 

2. Vitamin A

What it does: Beta-carotene gives orange-coloured fruits and vegetables their vibrant colour and is the essential precursor for Vitamin A. Vitamin A helps the retina absorb light and helps prevent dry eyes.
Where to find: carrots, sweet potatoes, pumpkins, cantaloupe, mangos, apricots
Try: carrot juice, carrot sticks with hummus, baked sweet potato chips.

 

3. Vitamin C

What it does: Vitamin C is an antioxidant that can help to fight or delay AMD by repairing and building new tissue cells. Go raw when you can, as heat breaks down Vitamin C.
Where to find: citrus fruits like lemons and oranges, strawberries, red bell peppers, tomatoes, broccoli
Try: red bell pepper slices (raw) or a Vitamin C fruit salad

 

4. Vitamin E

What it does: Vitamin E is another important antioxidant that fights free radicals to keep cells healthy.
Where to find: avocadoes, spinach, broccoli, almonds, peanut butter, sunflower seeds, wheat germ
Try: adding avocado slices to your sandwich/salad, or sprinkle wheat germ over your yogurt/smoothie

 

5. Zinc

What it does: Zinc brings Vitamin A from the liver to the retina where it makes the protective pigment melanin, keeping the retina healthy and protecting the eyes from harmful effects of light.
Where to find: oysters, pork chops, red meat, chickpeas, beans, lentils, yogurt
Try: swapping your salad dressing for some hummus, or use yogurt as a fruit dip

 

By eating daily recommended servings from a heart-healthy diet, combined with good eye health practice, your eyes should get the nutrients and care they need to thrive. In general, most people can get enough nutrients through their diet without the need for supplements. Talk to your eye doctor however if you cannot get these nutrients from your diet or have a more restrictive diet. Also, talk to your eye doctor if you or a family member has a vision problem such as AMD.

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