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Vision and Nutrition
Nutrition is closely linked with good health, and that includes eye
health. An increasing body of research has demonstrated the important link
between vitamins and minerals and a variety of eye disorders. This is
particularly true with regard to 'night blindness', cataracts, and macular
degeneration. Research suggests that some of these vision illnesses may be
the result of inadequate amounts of certain vitamins and minerals.
Important Vitamins and Minerals for Vision
Vitamins C and E may help to prevent the development of cataracts.
Vitamin A is essential to maintain night vision. The body manufactures
vitamin A from beta carotene.
Carotenoids function as antioxidants and are present in high
concentrations in eye tissue. Carotenoids help to neutralize cell damage
caused by free radicals, and may actually act as filters by protecting the
eyes from blue light. Blue light is a band of radiation found in sunlight.
Foods high in carotenoids include leafy greens, kiwi fruit, corn, and
other colorful fruits and vegetables. Foods high in the carotenoid beta
carotene include carrots, dried apricots, sweet potatoes, and cantelope.
Other important carotenoids include the lycopenes, alpha carotene, lutein
and zeaxanthin.
Researchers believe that insufficient intake of both lutein and zeaxanthin
can be a major factor in the development of age related macular
degeneration. Foods high in both these carotenoids are listed below.
Good sources of Lutein include corn, pumpkin, zucchini squash, kiwi,
spinach, yellow squash, red grapes, cucumber, green peas, butternut
squash, green peppers, and celery.
Foods high in Zeaxanthin include orange bell peppers, orange juice, corn,
honeydew melon, mango and oranges. The richest source of both Lutein and
Zeaxanthin are egg yolks, however, one egg yolk provides an entire day's
allowance of cholesterol.
Dark leafy greens include spinach, lettuce, Swiss chard, collards, and
beet greens.
The message is clear. As with bodily health, eye health demands a diet
rich in colorful fruits and vegetables.
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