Six Nutrients You Need For Healthy Vision

For more than two decades, scientists have been producing ample evidence that a proper diet and nutrition are extremely important for eye health. In addition, they lower the risk of certain age-related eye diseases. With March being its Save Your Vision Month, the American Optometric Association (AOA) has taken the opportunity to remind people that eye care includes a careful selection of what they eat. The AOA has provided a list of six nutrients recommended for vision protection and eye health promotion.

Lutein and zeaxanthin are typically found in green leafy vegetables and fruits like oranges and tangerines. A cupful four times per week helps lower the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts.

Essential fatty acids come next on the AOA list. Study results indicate that omega-3 fatty acids may provide protection against AMD and dry eye. These acids can be found in flax oil, fleshy fish ( tuna, salmon or herring), whole grain foods, lean meats and eggs.

Vitamin C is another key nutrient for healthy vision. It is present in fruit and vegetables such as oranges, grapefruit, strawberries, papaya, green peppers and tomatoes. The benefits of a regular Vitamin C intake include a reduced risk of cataracts and AMD.

Vitamin E is a powerful antioxidant and can hold back the advance of AMD and cataract formation. It can be found in vegetable oils, almonds, pecans, sweet potatoes and sunflower seeds.

Zinc rounds off the list of important nutrients. Its deficiency can lead to poor night vision and cataracts so the AOA strongly recommends the daily consumption of red meat, poultry, liver, shellfish, milk, baked beans or whole grains.