HEALTH & WELLNESS
Eating for eye health
One of the vital ingredients to maintaining a healthy body and mind is to fuel yourself with a diet rich in vitamins and minerals, necessary for all our systems to work at their optimum. There are certain recommended foods that have particular benefits for eye health, helping you to be kind to the windows to your soul.
To help reduce your risk of developing eye conditions such as age-related macular degeneration, glaucoma, dry eyes and poor night vision, regularly incorporate the following accessible and affordable foods into your diet. All are rich in antioxidants that help ward off the free radicals which can negatively affect eye health.
Eggs are nature’s little wonder package, especially when it comes to eye health – the high amounts of lutein found in their yolks help fight macular degeneration, plus the yolk also contains an antioxidant called zeaxanthin, which is believed to help protect the eyes against high-energy blue light as well as environmental pollution.
Vitamin C serves many functions in the body, not the least of which is its ability to promote healthy blood vessels, including the capillaries in the retina. Eating the recommended daily intake of vitamin C is fairly easy as there are many rich sources of it, one of which is the delicious, juicy orange. Make oranges and other citrus fruits a regular part of your diet and you may reduce the risk of macular degeneration and cataracts.
Chickpeas, black-eyed peas, kidney beans and lentils are all high in zinc – and zinc is your friend because it’s responsible for assisting in the production of melanin, which helps support eye health and can reduce the risk of cataracts.
This delicious fish is one of the best sources of omega-3 fatty acids – why is that good? Because these fatty acids are known to reduce the risk of age-related macular degeneration and help with dry eyes.
We know that dark leafy greens, such as spinach and kale, are good for you – but how do they help the eyes? They’re rich in lutein and zeaxanthin, antioxidants stored in the macula, which help shield the eye from damaging high-energy blue light.
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