Getting enough vitamins and minerals through the foods you eat do wonders for you body, but what about your eyes? With all this technology in our lives, our eyes get no rest from computer screens, TV screens, phone screens – practically everything we use today is brightly lit and strains our eyes and vision more than we can imagine. There are certain nutrients that are especially good for giving your vision a boost, according to the California Optometric Association.
The nutrients that improve your vision and help minimize the effects of everyday strain are:
LUTEIN AND ZEAXANTHIN: Research has shown that both these nutrients may help reduce the risk of chronic eye diseases, including age-related macular degeneration and cataracts.
Where to get it: Green leafy vegetables, Eggs.
VITAMIN C: Some studies have shown that Vitamin C may help lower the risk of developing cataracts – clouding of the lens in the eye— when taken in conjunction with other nutrients, and maybe even slow the progression of age-related macular degeneration and visual acuity loss.
Where to get it: Guavas, Oranges, Red and Green Peppers, Kiwis, Grapefruits.
VITAMIN E: This is a powerful antioxidant that experts believe might help protect eye cells from damage caused by free radicals, which break down healthy tissue.
Where to get it: Spinach, Broccoli, Almonds, Sunflower seeds.
ESSENTIAL FATTY ACIDS: Omega-3 fatty acids have been shown to be important for proper visual development and retinal function. They may help maintain the integrity of the nervous system, fuel cells, and maybe even boost the immune system.
Where to get them: Ground flaxseeds, Walnuts, Soybeans, Salmon, Tuna.
ZINC: This mineral just might play a role in helping guide Vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Zinc is concentrated in the eye—mostly in the retina and choroid (the vascular tissue layer lying under the retina).
Where to get it: Whole grains, Dairy, Oysters, Red meat, Poultry.