We’ve had about two months of food indulgence–with all the sugar-filled, butter-beaten, and flour-ridden baking we could eat. And now that we’re into 2012, many of us nod to a resolution to eat better and get our bodies moving a little more. There’s a lot to be said for a good resolution and actually sticking to it.
But, we could be gluttons (of other things) all year and be better off for it. There’s much research boasting of the health benefits of eating lots of green leafy veggies, brightly colored fruits, and lean fresh proteins. All of these not only help us stay lean, they also help our eye health.
Just like the rest of our body, our eyes need certain vitamins and nutrients to stay healthy. Keeping it all straight isn’t easy—we’re bombarded with supplements and short cuts all the time. If we absorbed all the nutrients we need for good eye health by eating them rather than taking supplements, there’d be no room in our stomach for all the junk food surrounding us everyday.
Here are some eye healthy vitamins and where to find them in our food.
Vitamin A and zinc
Vitamin A helps prevent night blindness, and helps us to maintain a healthy, clear cornea. On the other hand, a deficiency of vitamin A can lead to glaucoma, dry eye, and other degeneration.
| Vitamin A – Found in Orange Fruits and Veggies |
Zinc |
- Carrots
- Sweet Potatoes
- Pumpkins
- Mangoes
- Apricots
These all contain Beta-carotene. Our body converts Beta-carotene to vitamin A. |
- Oysters
- Hamburgers
- Wheat
- Nuts and Seeds
Zinc helps the body absorb vitamin A, and also helps prevent against macular degeneration and night blindness. |
Lutein and zeaxanthin
Lutein and zeaxanthin are carotenoids that function as an antioxidents in the lens and retina. They increase pigment density in the macula, and filter out high-energy blue light. This helps protect your retina, and lowers your risk of macular degeneration.
| Lutein and Zeaxanthin |
- Carrots
- Spinach
- Kale
- Swiss chard
- Other leafy greens
|
Vitamin C and bioflavonoid
Given the wide variety of benefits of vitamin C, hopefully it has already cemented a place in your diet. That said, with regard to eyesight, vitamin C has been linked to the prevention of cataracts and the delay of macular degeneration. It can also help prevent and alleviate glaucoma.
| Vitamin C This list could go on and on—think brightly colored, fresh fruits and veggies |
- Oranges
- Strawberries
- Broccoli
- Red Peppers
- Peaches
|
Sometimes called vitamin P (though they’re not vitamins), bioflavonoid work as antioxidants and help your body to absorb vitamin C. Bilberry is an often-named source of bioflavonoid, but it can be difficult to find. Most foods that contain vitamin C also contain bioflavonoid, however, so you’re covered pretty well.
Vitamin E and selenium
Studies have shown vitamin E may help prevent cataracts, as well as contribute to preventing macular degeneration. Selenium helps the body absorb vitamin E, as well as to produce its own antioxidants.
| Vitamin E |
Selenuim |
- Spinach
- Nuts
- Kiwi, Papaya, and other Tropical fruits
- Red Peppers
- Broccoli
- Unprocessed Wheat
- Oils
|
- Brazil nuts
- Sunflower Seeds
- Chicken and Turkey
- Mushrooms (button, crimini, shiitake)
- Onions
- Grains
- Fish and Seafood
|
Fatty acids
Fatty acids are important for visual development in infants. In adults, deficiencies can lead to impaired vision, and increase risk of damage to the retina.
| Fatty Acids: Omega-3 |
- Cold-water fish
- Salmon
- Mackerel
- Trout
|
So what’s your top resolution this year? Share it with us on our Facebook page.
Your eyes are also windows to your health.