The health of your eyes depends on a balanced diet of important vitamins and minerals. In particular, 3 very important nutrients for the eyes are vitamin C, vitamin A, and zinc. Read on to find out how these nutrients keep your eyes healthy and what sorts of food to include in your diet to make sure that you are getting good eye nutrition.
1) Vitamin A
Vitamin A is an essential vitamin that helps to promote and maintain the health of the eyes. Vitamin A protects the corona and is thought to decrease the risk for macular degeneration, a condition resulting from damage to the retina. Vitamin A can also be useful in treating and preventing dry eyes as well as certain types of eye inflammation.
It is relatively easy to incorporate vitamin A into your diet. Animal sources such as liver, fish oil, egg yolk, and milk products are high in vitamin A. It can also be found in yellowish or orange fruits such as mango, apricot, and cantaloupe, and orange vegetables such as carrots, pumpkin, and sweet potato.
2) Vitamin C
Vitamin C is important for its crucial role in growth, development, and the immune system. It is also needed for the proper functioning of your eyes. Vitamin C is thought to decrease the risk of cataracts, macular degeneration, and a loss in vision acuity. It is also important for keeping ocular blood vessels healthy, as well as for the absorption of zinc.
Fruits have especially high levels of vitamin C, so make sure to eat lots of plums, watermelon, mango, kiwi, apples, and pears. Vegetables that are a good source of vitamin C include Brussels sprouts, spinach, and cabbage. It can also be found in abundance in liver.
Zinc is an essential mineral for good health and a well-functioning immune system. It is also important for its role in moving vitamin A from the liver to the retina. A zinc deficiency will mean that even if you get enough vitamin A in your diet, it will not reach your eyes. Zinc itself is important for normal and healthy eye function. It can prevent cataracts and help you see in dim light.
Zinc is commonly found in animal sources, nuts, and beans. Food such as red meat, chicken, seafood, black-eyed peas, eggs, and tofu are great sources of this essential mineral.
While reducing the stress on your eyes by making sure that you get enough of these three nutrients, you can buy contact lenses online to reduce the stress on your mind and body.
If you have a healthy and balanced diet with enough fruits, vegetables, and just the right amount of meat and other animal products, then chances are that you don’t need to take additional supplements. However, if you fear that you may be deficient in an important nutrient then talk to your doctor. Vitamin A, vitamin C, and zinc supplements can all be easily purchased and taken to help improve your eye health.
Leonardo Dawson is a dietician. He frequently writes about the best foods to eat on healthy living blogs.