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Recent researches suggested that the kinds of food we eat have great effects on our eyes.
Some vitamins, antioxidants and other important nutrients may protect your eyes from sight-robbing conditions and dangerous diseases, they may also reduce the risk of infections, cataracts, macular degeneration, blindness and glaucoma.
The researchers found that the following vitamins, antioxidants and nutrients must be included in our diet in addition to plenty of colorful vegetables and fruits.
1- Beta-carotene.
Taking food having a combination with zinc and vitamins C and E, Beta-carotene reduce the progression of macular degeneration if they are combined with zinc, vitamin C and vitamin E. It is usually found in sweet potatoes, spinach, carrots, kale, butternut squash and manu others.
2- Bioflavonoids (Flavonoids).
Bioflavonoids protect your eyes against cataracts and macular degeneration.
They are usually found in Tea, red wine, blueberries, citrus fruits, bilberries, cherries, legumes and soy products.
3- Lutein and Zeaxanthin.
Lutein and zeaxanthin might prevent cataracts and macular degeneration.
They are mainly found in spinach, kale, collard greens, turnip greens, and squash.
4- Omega-3 Fatty Acids.
Omega-3 fatty acids may effectively help to prevent macular degeneration (AMD) and the dryness of eyes.
They are found in many kinds of food especially the cold-water fish like salmon, mackerel and herring, they are also found in fish oil supplements, freshly ground flaxseeds and walnuts.
5- Selenium.
Selenium has many benefits for our eyes especially when they are combined with carotenoids, vitamin C and vitamin E. They may reduce the risk of advanced AMD.
They are found in seafood (shrimp, salmon, crab, and halibut), Brazil nuts, brown rice and enriched noodles.
6- Vitamin A
Vitamin A play a big role in protecting your eyes against the night blindness and dryness of eyes.
Vitamin A is mainly found in beef or chicken liver, eggs, butter and milk.
7- Vitamin C.
Vitamin C is able to reduce the risk of both cataracts and macular degeneration.
It is found in sweet peppers (the red and the green), kale, oranges, strawberries, broccoli, and cantaloupe.
8- Vitamin D.
Vitamin D reduces the risk of macular degeneration.
This kind of vitamins is found in delicious food like milk salmon, sardines, mackerel and especially orange juice which is fortified with vitamin D.
It is important to know that the best and biggest source of vitamin D is gained when exposed to sunlight, so just exposing to sunlight without sunscreen for few minutes a day will definitely insure that your body is producing a good amounts of vitamin D.
9- Vitamin ETo get the best of vitamin E, combine it with both carotenoids and vitamin C which will reduce the risk of advanced AMD.
Vitamin E can be found in hazelnuts, Almonds and sunflower seeds.
10- Zinc
The role of zinc is actually helping vitamin A to reduce the risk of night blindness, it can also reduce the risk of advanced AMD.
Zinc is found in oysters, beef, turkey, Dungeness crab and many others
All these nutrients and vitamins can be obtained through a healthy diet, which include a plenty of colorful vegetables and fruits and two meals containing fish per week. Therefore,if you like to begin a new diet of eye vitamins, you have to discuss this with your doctor, optometrist or ophthalmologist, because taking big amounts of such supplements can cause serious problems, especially if take other medicines to solve some health problems.
