NUTRITION & VITAMINS FOR YOUR EYES

Herbs, Nutrition & Cataracts

Can you stave off cataracts by using herbs or changing your diet? This article explores the links that may exist between eye disease and what we eat.
Fat You Can Use: EFAs: You're getting too much fat in your diet ... and not enough: the average American consumes way too much omega-6 fatty acid and not nearly enough omega-3. These fatty acids affect the eyes in a wide variety of ways. Find out how, and learn which foods to avoid and which to add to your diet.
Lutein and zeaxanthin: Lutein and zeaxanthin are antioxidants found in many vegetables. Read about their effect on the eyes, with information on the best sources (and possible side effects of consuming too much).
Flaxseed Oil's Benefits for Dry Eyes: Research has found that flaxseed oil can help relieve the effects of dry eye syndrome. Read about how it compares with other dry eye medications, recommended dosage, how to store flaxseed oil, and more.
Nutrition and Your Eyes: In a Nutshell: Whether you've read all the articles in this section and want a condensed recap, or you just want to cut to the chase about what foods you should be eating to protect your eyes, this summary is the place to go!

Try these foods to make sure you get enough eye-protecting nutrients:
Vitamin A: cod liver oil, liver, carrots, sweet potatoes, butternut squash.
Lutein and zeaxanthin: spinach, kale, collard greens.
Vitamin C: sweet peppers (red or green), kale, strawberries, broccoli, oranges, cantaloupe.
Bioflavonoids: citrus fruits, cherries, grapes, plums.
Vitamin E: sunflower seeds, almonds, hazelnuts.
Selenium: brazil nuts, yeast, seafood.
Zinc: oysters, hamburgers, wheat, nuts.
Fatty acids: cold-water fish (salmon, mackerel, trout).
In general, you should eat plenty of green, leafy vegetables, two servings of fish per week, some nuts and some yellow or orange fruits and vegetables.

Vitamin A and Carotenoids: Antioxidants for Sight: Carotenoids give carrots their orange color. You can find them in many red, yellow and orange fruits and vegetables, as well as in green, leafy vegetables (which are a great source of the carotenoid lutein).

Vitamin C and Bioflavonoids: The Batman and Robin of Eye Health: Ever-popular vitamin C may reduce your risk of glaucoma, cataracts and macular degeneration. Bioflavonoids help your body to absorb vitamin C and sometimes work as antioxidants themselves.

Vitamin E and Minerals: Nutrition from Nuts: Like vitamins A and C, vitamin E may reduce your risk of cataracts and macular degeneration. The minerals selenium and zinc help your body to absorb antioxidant vitamins and may have their own protective effects as well.