The Connection Between Nutrition and Eye Health

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The Connection Between Nutrition and Eye Health

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The Connection Between Nutrition and Eye Health

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The Connection Between Nutrition and Eye Health

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The Connection Between Nutrition and Eye Health

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Throughout our lives, we hear about the importance of eating a healthy diet. But our busy lifestyles take over soon enough, and we forget this advice. Our bodies start to suffer, and one of those parts is the eyes. Your body craves the nutrients you get from a healthy diet. Our eyes are no exception. Some of the nutrients that promote eye health include the following:



Vitamin A



This nutrient is responsible for maintaining the light-sensing part of your eyes. Without it, the photoreceptors will not function at optimal levels, leading to night blindness and dry eyes. Vitamin A is present in dairy products, fish, carrots, spinach, sweet potatoes, red pepper, grapefruit, mango, and butternut squash. These are a few of the foods that will help you maximize this nutrient.



Lutein and Zeaxanthin



Research shows that these yellow carotenoid antioxidants have many benefits. The top among them is the reduction of the risks of getting chronic eye diseases. They protect your eyes from blue light and harmful UV rays. They attach to the macula, earning the name macula pigments.

Lutein and zeaxanthin are present in sweet corn, spinach, egg yolk, pistachios, red grapes, and green peas. Eat these foods together with avocado or olive oil. Fat helps absorb the antioxidants better.



Vitamin E



Vitamin E is another powerful antioxidant. It protects the fatty acids in your eyes from unstable molecules or free radicals. These cause your healthy eye tissue to degenerate, especially in the retina. Vitamin E is present in sunflower seeds, tree nuts, vegetable oils, peanuts, and green leafy vegetables.



Essential Fatty Acids



Omega-3 fatty acids are essential for healthy brain and eye development. They help mitigate eye problems, especially in childhood. Increasing your omega-3 intake may also help deal with dry eyes. 


They reduce inflammation, support the oil layer in tears, and enhance tear production. You will find these essential fatty acids in fish like salmon and tuna. Alternatively, you can get omega-3 supplements and add them to your diet.



Vitamin C



Scientific research shows evidence that vitamin C or ascorbic acid lowers the risk of cataracts. However, consume it in combination with other essential nutrients for it to work. It also slows the progression of other age-related eye diseases and the loss of visual acuity. You will find vitamin C in citrus fruits, bell peppers, broccoli, guava, and kale. You can incorporate tomatoes and strawberries into your diet. They have plenty of these antioxidants.






Zinc plays a vital role in eye health. It brings vitamin A from the liver to the retina for melanin production. Melanin is a pigment that acts as a filter to protect our eyes from harmful UV rays. The lack of zinc will make you susceptible to cataracts and poor night vision. 


You will find zinc in red meat, nuts, seeds, oyster, and other shellfish. Nutrients are vital for healthy eyes. Hence, take the step to get some of the above foods and incorporate them into your daily diet.


For more information on nutrition and eye health, visit Green Eye Care at our office in New York, New York. You can call (332) 334-8700 to book an appointment today.

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