What you eat has a direct effect on your overall health, including your
eyes. A lack of proper nutrition weakens the eyes and can lead to any
number of eye conditions, including macular degeneration, dry eyes, eye
infections and cataracts.
Here’s a quick refresher on the nutrients you need for strong, healthy eyes.
A vitamin A deficiency can cause night vision problems, dry eyes and even
some eye infections. Eating foods rich in vitamin A can lower your risk
of developing cataracts and macular degeneration. Foods that contain vitamin
- Colorful fruits and veggies
- Cod Liver Oil
An important antioxidant that protects the heart, vitamin C can prevent
some cancers and strengthen the immune system. Like vitamin A, vitamin
C may reduce your risk of developing cataracts or macular degeneration.
Foods that contain vitamin C include:
- Citrus fruits like oranges and grapefruit
- Sweet red peppers
- Red and green bell peppers
- Brussels sprouts
This is another powerful antioxidant that is thought to reduce risk of
cataracts and macular degeneration. Foods that contain vitamin E include:
- Wheat germ
- Peanut butter
- Olive oil
- Whole grains
The yellow, orange and red pigments found in many fruits and vegetables
are carotenoids. It is recommended that you eat carotenoid-rich fruits
and vegetables every day for overall health (not just eye health). Lutein
and zeaxanthin are two types of carotenoids that are important to your
eye health, as they help protect your retina from damage by the sun’s
rays. Foods that contain carotenoids include:
- Red, yellow and orange fruits and vegetables
- Dark, leafy greens such as romaine, kale and spinach
- Broccoli, squash and bell peppers
- Sweet potatoes
Recipe: Refreshing Citrus Avocado Salad
Boost your eye health this summer with this recipe for a citrus and avocado salad.
1/4 cup frozen orange juice concentrate, thawed
1/4 cup water
2 tablespoons Dijon mustard
1 teaspoon grated orange peel
1/8 teaspoon salt
Dash coarse ground black pepper
1 tablespoon olive oil
2 large grapefruits
4 large oranges
1 small avocado
4 cups shredded lettuce
2 tablespoons chopped fresh parsley
1. In medium bowl, combine all dressing ingredients except oil; beat with
wire whisk until blended. Add oil; beat until well blended. Set aside.
2. Peel and section each fruit. Peel, halve and pit avocado; cut into slices
about same size as grapefruit and orange sections.
3. Place shredded lettuce on large platter. Arrange grapefruit and orange
segments over top. Toss avocado slices in dressing to prevent darkening.
Place avocado on top of fruit. Spoon dressing over salad. Sprinkle with parsley.