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Nutrition for your Eyes

nutrition for eyes

Your vision is important. If you can’t see well, you are at an increased risk of falling. You only get one set of eyes, so its important to give your eyes all the nutrients you need to help prevent cataracts, macular degeneration, glaucoma and other sight woes.

1. Kale is a leafy green rich source of lutein and zeaxanthin, which are related to vitamin A and beta carotene. These important nutrients are believed to protect eyes tissues from sunlight damage and may reduce the risk of cataracts and macular degeneration.

Other foods that include these nutrients are collard greens, turnip greens. spinach, broccoli, peas, kiwi, red grapes, yellow squash, oranges, corn, mangoes and honeydew melon. These food span the colors of the rainbow.

Your body needs fat to absorb lutein and zeaxanthin, so be sure to eat these tasty foods with a healthy fat like a drizzle of olive oil.

2. Sweet Potatoes are a good source of beta carotene, which may slow the progression of macular degeneration. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. It also helps prevent eye infections!

If you don’t like sweet potatoes, try other deep orange foods like carrots and butternut squash. Dark green vegetables, liver, milk and eggs are other great sources of Vitamin A.

3. Strawberries contain lots of vitamin C, which can help lower your risk of cataracts. Other foods that are high in vitamin C include bell peppers, broccoli, citrus and cantaloupe.

4. Salmon, and getting enough omega-3 fatty acids, can help alleviate dry eyes. Make sure to get some healthy fats in your diet every day. Eat fish two to three times per week and incorporate walnuts, flax and chia seeds in your weekly meal plan as well.

Salmon is also a good source of vitamin D, which helps protect against macular degeneration. Sardines, mackerel, milk and orange juice fortified with vitamin D are also great sources of nutrient.

5. Green Tea is relaxing, delicious, and packed full of antioxidants. These antioxidants may help lower risk of developing cataracts and macular degeneration. Green tea also contains catehins, which have anti-inflammatory and antioxidant properties. Other foods to include in your diet are wine, chocolate, berries and apples.

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