Eye Health: A feast for your eyes
As you age, you may be trying to preserve your vision by protecting your eyes from the sun or by avoiding straining your eyes in dim light. You can also promote good eye health by choosing foods with nutrients that are essential for your vision. Remember that many factors influence your vision, and you should talk to your doctor or optometrist if you have concerns.
Orange Vegetables provide vitamin A, which is essential for good eye health. The Linus Pauling Institute Micronutrient Information Center states that vitamin A is part of the visual cycle that allows your brain to respond and see images when light hits your eyes. A mild vitamin A deficiency can cause night blindness, and a severe deficiency can lead to permanent blindness. Plant sources provide carotenoids such as beta-carotene, which is a molecule that your body can turn into the active form of vitamin A. Orange vegetables are especially rich in beta-carotene, and good choices include sweet potatoes, carrots and butternut squash. You can also get beta-carotene from fruit such as cantaloupe and mango, and you can get preformed vitamin A from animal products such as milk, butter and cod liver oil.
Citrus Fruits and their juices, such as oranges, grapefruits, tangerines, orange juice and grapefruit juice, promote good eye health because of their vitamin C.
The Linus Pauling Institute Micronutrient Information Center states that vitamin C is a water-soluble vitamin that you need for proper wound healing and cholesterol metabolism, and it is also an antioxidant vitamin. Cataracts can develop in your eyes as you age and lead to poor vision or blindness, but people who have a higher intake of vitamin C tend to have a lower risk for cataracts. Vitamin C is also in strawberries, and vegetables such as bell peppers, tomatoes and potatoes are also high in vitamin C. Other factors influence your chances of developing cataracts, so consult an expert to help you maintain healthy vision.
Nuts
Nuts provide zinc and vitamin E, two micronutrients that may promote good eye health. According to the Linus Pauling Institute Micronutrient Information Center, zinc is necessary for transporting and using vitamin A in your body to allow healthy vision. The Office of Dietary Supplements at the National Institutes of Health states that vitamin E is an antioxidant that may help reduce your risk of cataracts. Good nut choices include hazelnuts, Brazil nuts, cashews, pecans and walnuts. Peanuts are technically legumes, but they have similar nutrient content as nuts, so you can eat them if you prefer. Meat and beans are other sources of zinc, and you can also get vitamin E from vegetable oils such as canola or sunflower. Even though zinc and vitamin E may promote eye health, you should still consult your optometrist if you are concerned about your vision.
Article courtesy of www.livestrong.com
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