How to Protect Eyesight with Diet
Get more beta-carotene., Increase your intake of vitamin A. Vitamin A is a fat-soluble vitamin that may help to protect you from developing night blindness as well as a condition called dry eye., Include more vitamin C. Vitamin C is an important...
Step-by-Step Guide
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Step 1: Get more beta-carotene.
Beta-carotene is the water soluble precursor to vitamin A.Getting more beta-carotene has been shown to decrease the risk of some forms of blindness.
Beta-carotene (along with vitamin C, vitamin E, and zinc) may stop age-related macular degeneration (AMD) from progressing.
Some good sources of beta-carotene include:
Apricots Carrots Sweet potatoes Butternut squash Leafy green vegetables such as spinach, kale, mustard greens, collard greens, and beet greens -
Step 2: Increase your intake of vitamin A. Vitamin A is a fat-soluble vitamin that may help to protect you from developing night blindness as well as a condition called dry eye.
Some good sources of vitamin A include:
Liver (beef or chicken) Eggs Butter Milk Yogurt Cheese Fortified breakfast cereals and juices ,,, Some good sources of vitamin E include:
Walnuts Almonds Hazelnuts Sunflower seeds Peanuts and peanut butter Broccoli Wheat germ , Bio-flavanoids function as antioxidants, so they may help to reduce the risk of damage caused by the production of free radicals.
Your body always produces free radicals, but when it produces too many, they can overwhelm your system.
Free radical damage may contribute to the development of cataracts and AMD.
Bioflavonoids can also help to protect the optic nerve in those who develop glaucoma.Some goods sources of bio-flavonoids include:
Berries such as cherries, blueberries, raspberries, blackberries, strawberries Grapes Teas such as green, white, and black Legumes Soy products , Lutein and zeaxanthin are also antioxidants.
They may reduce the risk of cataracts and AMD.Some good food sources of lutein and zeaxanthin include:
Leafy green vegetables such as spinach, kale, collard, mustard and beet greens Winter squash Corn Nectarines Oranges Papayas Eggs , These fatty acids can help to reduce inflammation and reduce your risk of developing of AMD and dry eye.Some good sources of omega-3s include:
Salmon Mackerel Sardines Tuna Herring Flaxseeds Walnuts , Selenium is an essential trace mineral that functions along with antioxidants, such as vitamin C and vitamin E.
When combined with vitamins C and E, selenium may also help to reduce the risk of AMD.Some good sources of selenium include:
Seafood Brazil nuts Brown rice Whole grains , Zinc is a trace mineral that works with Vitamin A.
Zinc may help to reduce the risk of night blindness by increasing your melanin, which is a protective pigment in your eyes.Some good sources of zinc include:
Seafood, especially oysters Chickpeas Yogurt Red meat Pork chops , Good nutrition is essential for maintaining healthy eyes and it is best to get the vitamins and minerals your body needs from whole foods.
However, you may also take a supplement to provide some added insurance.
If you decide to look for a supplement, look for one that contains:250 mg of vitamin C 200 mg vitamin E 5,000 IU of beta-carotene 25 mg of zinc 500 mcg of zeaxanthin 100 mcg of selenium 10 mg of lutein 500 mg of calcium -
Step 3: Include more vitamin C. Vitamin C is an important natural antioxidant that may reduce the risk of cataracts and slow the progression of AMD.It may also help protect the optic nerve in those who develop glaucoma.Some good sources of vitamin C include:Red and green peppers Papaya Citrus fruit Strawberries Kale Spinach Broccoli Melons such as cantaloupe and honeydew Kiwis
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Step 4: Increase your vitamin D. Vitamin D is a fat soluble vitamin that may reduce the risk of AMD.You can get you daily vitamin D requirement by spending about 15 minutes in the sun each day without wearing sunscreen
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Step 5: but there are also some foods that contain vitamin D.Some good sources of vitamin D include: Dalmon Sardines Mackerel Tuna Milk Dairy products
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Step 6: Add more vitamin E. Vitamin E is a fat soluble vitamin that may offer some protection against AMD as well.Nuts and seed are rich in vitamin E
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Step 7: so try to include a few servings of nuts and/or other vitamin E-rich foods every week.
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Step 8: Include some bio-flavonoids.
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Step 9: Get some lutein and zeaxanthin.
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Step 10: Get more omega-3 fatty acids.
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Step 11: Incorporate more selenium.
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Step 12: Add zinc.
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Step 13: Consider adding a supplement.
Detailed Guide
Beta-carotene is the water soluble precursor to vitamin A.Getting more beta-carotene has been shown to decrease the risk of some forms of blindness.
Beta-carotene (along with vitamin C, vitamin E, and zinc) may stop age-related macular degeneration (AMD) from progressing.
Some good sources of beta-carotene include:
Apricots Carrots Sweet potatoes Butternut squash Leafy green vegetables such as spinach, kale, mustard greens, collard greens, and beet greens
Some good sources of vitamin A include:
Liver (beef or chicken) Eggs Butter Milk Yogurt Cheese Fortified breakfast cereals and juices ,,, Some good sources of vitamin E include:
Walnuts Almonds Hazelnuts Sunflower seeds Peanuts and peanut butter Broccoli Wheat germ , Bio-flavanoids function as antioxidants, so they may help to reduce the risk of damage caused by the production of free radicals.
Your body always produces free radicals, but when it produces too many, they can overwhelm your system.
Free radical damage may contribute to the development of cataracts and AMD.
Bioflavonoids can also help to protect the optic nerve in those who develop glaucoma.Some goods sources of bio-flavonoids include:
Berries such as cherries, blueberries, raspberries, blackberries, strawberries Grapes Teas such as green, white, and black Legumes Soy products , Lutein and zeaxanthin are also antioxidants.
They may reduce the risk of cataracts and AMD.Some good food sources of lutein and zeaxanthin include:
Leafy green vegetables such as spinach, kale, collard, mustard and beet greens Winter squash Corn Nectarines Oranges Papayas Eggs , These fatty acids can help to reduce inflammation and reduce your risk of developing of AMD and dry eye.Some good sources of omega-3s include:
Salmon Mackerel Sardines Tuna Herring Flaxseeds Walnuts , Selenium is an essential trace mineral that functions along with antioxidants, such as vitamin C and vitamin E.
When combined with vitamins C and E, selenium may also help to reduce the risk of AMD.Some good sources of selenium include:
Seafood Brazil nuts Brown rice Whole grains , Zinc is a trace mineral that works with Vitamin A.
Zinc may help to reduce the risk of night blindness by increasing your melanin, which is a protective pigment in your eyes.Some good sources of zinc include:
Seafood, especially oysters Chickpeas Yogurt Red meat Pork chops , Good nutrition is essential for maintaining healthy eyes and it is best to get the vitamins and minerals your body needs from whole foods.
However, you may also take a supplement to provide some added insurance.
If you decide to look for a supplement, look for one that contains:250 mg of vitamin C 200 mg vitamin E 5,000 IU of beta-carotene 25 mg of zinc 500 mcg of zeaxanthin 100 mcg of selenium 10 mg of lutein 500 mg of calcium
About the Author
Joshua Wood
A passionate writer with expertise in hobbies topics. Loves sharing practical knowledge.
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