Vitamins and Nutrients
Your eyes, like other parts of your body, require a balance of vitamins and nutrients as well as daily exercise to keep them functioning optimally. Without a balanced, nutrient-rich diet, your eyes are more prone to such diseases as Age Related Macular Degeneration, Dry Eyes, and Cataracts.
Eyefood™ has compiled a list of tasty meals to keep your peepers well cared for, and your taste buds satisfied:
This fat-soluble antioxidant plays an important role in vision, bone growth and the immune system. Vitamin A also helps the surface of the eye, mucous membranes and skin to be effective barriers against bacteria and viruses, reducing the risk of eye infections, respiratory problems and other infectious diseases. Our bodies turn carotenoids from plant foods into vitamin A.
Beef and chicken liver, whole milk and cheese, as well as plant foods such as (orange) sweet potato, butternut squash, carrot or spinach, dried apricots, kale, cantaloupe, melon and spring greens.
Vitamin C helps to promote healthy capillaries, gums, teeth, cartilage and the absorption of iron. Virtually all cells in the body depend on it, including those of the eye where it is actively concentrated in all tissues. Vitamin C also supports the health of ocular blood vessels.
Fruits and vegetables including citrus fruits such as oranges, lemons, grapefruit and limes as well as papaya, kiwi, bell peppers, guava, strawberries, brussels sprouts, broccoli, cantaloupe.
Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the body, and also help the body absorb other vitamins. Adequate amounts of vitamin E can help protect against heart disease, cancer, and Age Related Macular Degeneration.
Tofu, spinach, almonds, sunflower seeds, shrimp, avocado, rainbow trout, olive oil, broccoli, squash and pumpkin.
Omega 3s have anti-inflammatory properties and are necessary for proper body functioning. They help prevent heart disease, and may be beneficial in preventing rheumatoid arthritis and neurological conditions such as dementia. Taken regularly, Omega 3 in the diet can help decrease the risk of AMD and Dry Eye Disease.
Oily fish, especially cold-water wild-caught fish such as salmon, anchovies, sardines, and mackerel. Omega 3 fatty acids can also be found in flaxseeds (ground, for maximum absorption) and walnuts.
Lutein, Zeaxanthin, Meso-zeaxanthin
Lutein, zeaxanthin and meso-zeaxanthin are carotenoids that filter harmful high-energy blue wavelengths of light and act as antioxidants in the eye, helping protect and maintain healthy cells. Many studies have shown that lutein, zeaxanthin, and meso-zeaxanthin reduce the risk of chronic eye diseases, including Age Related Macular Degeneration and Cataracts.
These carotenoids are naturally occurring pigments found in many plants and vegetables. They are abundant in the central part of the retina, the macula, and are important to the retina. Our bodies cannot make lutein, zeaxanthin and meso-zeaxanthin so we must obtain them through foods and supplements.
Dark green leafy vegetables (kale, spinach, swiss chard), orange peppers, fruit, egg yolk, kiwi fruit, grapes, orange juice.
Recommended Daily Intake
10 mg Lutein, 2 mg Zeaxanthin, 10 mg Meso-Zeaxanthin.