Essential Nutrients
Some of the eye diseases are part of genetics and cannot be avoided, but we can still help our eyes. Nutrients such as Lutein and Zeaxanthin are vital for the eye to remain healthy and function properly. We can supply the eyes with nutrients with the food we eat. By keeping the eyes healthy, we can prevent eye diseases or at least limit the growth and progression of them. The eyes need a balanced nutritional diet that includes vitamin A, vitamin B, vitamin C, vitamin E, Lutein, Zeaxanthin, Meso-zeaxanthin, Zinc and Magnesium.
Vitamin A, C, E, Lutein, Zeaxanthin and Zinc are all anti-oxidants. Anti-oxidants are compounds which benefit the body greatly as they rid it of any toxins. The most famous anti-oxidant is probably beta Carotene, a pro-vitamin A carotenoid.
All vitamin B compounds in general, enhance the immune and nervous system and aid the absorption of magnesium. Magnesium assists with the production of tears which is important for cleaning the eyes, keeping them hydrated as well as killing bacteria. Meso-zeaxanthin is at the core of the macula and responsible for the visual quality.
Recommended Foods
Vitamin A (can be found in)
Pig liver, cod liver oil, sweet potatoes, carrots, mangoes, spinach, cantaloupe, dried apricots, milk, egg yolks, kale and butter.
Vitamin B
Spinach, kale, milk, pork, turkey, beef, liver, eggs, cheese, cod, salmon, brown rice, butter, peppers, cabbage, carrots, tomatoes, white mushrooms and celery.
Vitamin C
Lemon, orange, strawberry, blackcurrant, guava, kiwi, peppers, brussel sprouts, kale, broccoli, spring greens and grapefruit.
Vitamin E
Almonds, hazelnuts, peanuts, sunflower seed kernels, sweet potato, mayonnaise, wheat germ oil, margarine, spinach, tomato, peppers, mangoes and cereals.
Lutein
Kale, collard greens, spinach, cress leaf, swiss chard, chicory leaf, parsley, red pepper, corn, egg yolk, turnip greens and green peas.
Zeaxanthin
Kale, swiss chard, spinach, watercress, turnip greens, collard greens, eggs, broccoli, corn, brussel sprouts, goji berries and peppers.
Meso-Zeaxanthin
Prawns, salmon, halibut, trout and sea bass.
Zinc
Oyster, wheat germ, veal liver, beef, lamb, poultry, crab, lobster, beans, milk, yoghurt, cheese, watermelon seeds, cocoa and peanuts.
Magnesium
Artichoke, milk, almonds, brazil nuts, cashews, pine nuts, beans, spinach, tomato, halibut, tuna, banana, barley, brown rice and pumpkin seeds.
