A summary of eye nutrients

Antioxidants such as vitamin A, C and E as well as fatty acids are thought to help human body prevent cataracts and macular degeneration. Different antioxidants have their additional, respective benefits. Vitamin A also fights against night blindness, while vitamin C also plays roles in dry eye relief and macular damage prevention.

Specific nutrients are available in different sources. Cod liver oil, liver, carrots, sweet potatoes and butternut squash contain much vitamin A, while vitamin C come from sweet peppers, kale, strawberries, oranges and cantaloupe and vitamin E sources can be sunflower seed, almonds and hazelnut. Spinach, kale and collard greens provide lutein and zeaxanthin, and bioflavonoids can be taken through citrus fruits, cherries, grapes and plums. People can get selenium from Brazil nuts, yeast and seafood and attain zinc from oysters, hamburgers, wheat and nuts. Cold-water fish such as salmon, mackerel and trout are plentiful in fatty acids.

Generally speaking, a healthy diet should include plenty of green, leafy vegetables, fish, some nuts and yellow and orange fruits.

There are also some negative foods. “Bad carbs” such as refined flour may increase the rate of macular degeneration and high glycemic index carbohydrates may harm eye health. High-fiber fruits and vegetables are more helpful.