Top Ten Nutrients for Optimal Eye Health

EyeHealthCataracts and age-related macular degeneration are the leading causes of visual impairment in the U.S, affecting millions. Studies have shown the importance of nutrition in maintaining eye health. Many people are not getting high levels of important eye nutrients through food alone. Antioxidants and omega-3 fatty acids are crucial nutrients for eye health along with the following other nutrients. Nourish your eyes with these nutrients and incorporate some eye yoga to naturally improve your eyesight.

Top Ten Nutrients for Optimal Eye Health

  1. Lutein and Zeaxanthin
    • May prevent cataracts and macular degeneration.
    • Food sources: Spinach, kale, turnip greens, collard greens, squash
  2. Bioflavonoids & Flavonoids
    • May protect against cataracts and macular degeneration.
    • Food sources: Tea, red wine, citrus fruits, bilberries, blueberries, cherries, legumes
  3. Beta-carotene
    •  May reduce the progression of macular degeneration when taken in combination with zinc and vitamins C and E,
    • Food sources: Carrots, sweet potatoes, spinach, kale, butternut squash.
  4. Omega-3 Fatty Acids
    • May help prevent macular degeneration (AMD) and dry eyes.
    • Food sources: Cold-water fish such as salmon, mackerel and herring; fish oil supplements, freshly ground flaxseeds, walnuts
  5. Selenium
    • May reduce risk of advanced AMD when combined with carotenoids and vitamins C and E
    • Food sources: Seafood (shrimp, crab, salmon) Brazil nuts, brown rice
  6. Vitamin C
    • May reduce the risk of cataracts and macular degeneration.
    • Food sources: Sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe
  7. Vitamin D
    • May reduce the risk of macular degeneration.
    • Food sources: Salmon, sardines, mackerel
  8. Vitamin E 
    •  May reduce the risk of advanced AMD when combined with carotenoids and vitamin C
    • Food sources: Almonds, sunflower seeds, hazelnuts.
  9. Zinc
    • May play a role in reducing risk of advanced AMD and helps reduce the risk of night blindness
    • Food sources: Oysters, beef, dark meat of turkey
  10. Vitamin A
    • May protect against night blindness and dry eyes.
    • Food sources: Beef or chicken liver; eggs

 

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