Diet Related
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Many latest studies on the nutrition for the eyes lead back to reporting what our great-grandmothers always believed in - 'Eat lots of greens and fresh fruit'; 'Stay out of too much sun' and 'Go out and get some fresh air'. What recent studies now add to their reports is the mantra 'Drink plenty of water' and 'Omega 3's are good for you'.
When looking after your eyes, you should take a wholesome approach to assessing what is natural in maintaining the good health of your body. The eyes are part of your body, hence many health conditions can be often be detected through the changes within the eyes e.g. diabetes, high blood pressure, multiple sclerosis. Most of us are born healthy with an ideal weight and healthy genes but we sabotage our bodies because of our ignorance and 'following the herd' on our adopted lifestyles. We then justify the poor living and ignore the signals our body gives out to us until we can no longer sense those signals. Some studies have also shown that although we may inherit certain genes that could lead to eye and health conditions, they may not necessarily manifest or we may be able to delay their manifestation if we choose to live healthily.
The specific vitamins and minerals that have been identified as possibly playing an important part in maintaining the good health of your eyes are:
- Vitamin A - This vitamin is found in dark green and yellow vegetables such as carrots, squash, broccoli, spinach,peas and animal sources such as cheese, eggs, oily fish such as mackerel, milk, low fat yogurts.
- Vitamin C - Sources include oranges, kiwi fruit, mangoes, broccoli, brussel sprouts, peppers, parsley, kale, blackcurrants and papaya.
- Zinc - Sources of Zinc are wheat (germ and bran) and various seeds (sesame, poppy, alfalfa, celery, mustard). Zinc is also found in beans, nuts, almonds, whole grains, pumpkin seeds, sunflower seeds, blackcurrant, dairy products and fortified cereals.
- Vitamin E - Nuts, seeds and vegetable oils, wheatgerm oil, dry roasted sunflower seeds and almonds are the best source of vitamin E (alpha-tocopherol). Significant amounts of this are also found in leafy green vegetables and fortified cereals.
- Lutein and Zeaxanthin - Lutein and Zeaxanthin sources are dark green leafy vegetables such as spinach, kale, collard greens, broccoli, egg yolk, corn, red and orange peppers and oranges. Other fruits and vegetables that include these nutrients are peas, beetroot, squash, red grapes, lima beans, apricots, kiwi, sweet potatoes and papaya.
- Omega 3 fatty acids - Sources are flaxeed, walnuts and oily fish such as mackerel and salmon.