They say your eyes are the windows to your soul, but they can also be an indicator of your overall health. Being sure to include foods with certain nutrients to your daily diet can help protect your vision. Researchers have linked eye-friendly nutrients, such as lutein and zeaxanthin, vitamin C, vitamin E and zinc to assist in the reduction the risk of certain eye diseases.
Lutein and zeaxanthin are vital nutrients found in green leafy vegetables and eggs. Several studies have shown that lutein and zeaxanthin work to help reduce the risk of chronic eye diseases including age-related macular degeneration and cataracts.
Vitamin C or ascorbic acid is an antioxidant found in many fruits and vegetables. Studies have shown that vitamin C may help lower the risk of developing cataracts. Also when taken in combination with other essential nutrients, vitamin C may help slow the progression of age related macular degeneration. Vitamin E is a powerful antioxidant found in nuts, seeds and whole grains. Research shows that this vitamin works to protect the cells in your eyes from unstable molecules or free radicals which break down healthy tissue.
Fats are a necessary part of the human diet. They help support your integrity of the nervous system, fuel your cells and boost your immune system. Additionally, omega-3 fatty acids are important for proper visual development and retinal function. Zinc is an essential trace mineral and it plays a vital role in helping transport vitamin A from the liver to the retina. Once vitamin A is in the retina, your body is able to produce melanin, a protective pigment in the eyes. The key to protecting your eye health is to ensure a balanced approach to consuming these nutrients on a regular basis. For more information on how diet can help protect your eye health, click here. https://www.healthline.com/health/eye-health/best-foods-for-eyes
Denise Boyd, BSc, Registered Holistic Nutritionist (RNH) with a specialization in Cognitive and Immune Support.