To function properly your eye needs a constant supply of nutrients, and it needs a variety of foods to make sure that ocular tissues can use those essential substances. Some substances are destroyed in the visual process whilst others are needed to protect ocular cells.
All the food substances that your eyes need can be obtained by eating a varied diet, but if you are unsure that you are getting all you need then it might be advisable to take a supplement – just don't over do it (too much of a good thing is not always good for you)!
Some Vitamins and Minerals proteins and other nutrients that are currently recommended for your vision, are:
- Vitamins:Vitamins A, B1 (Thiamine), B2 (Riboflavine), B3 (Niacin), B5 (Pentothenic Acid), B6, B9 (Folacin or Folic Acid), B12, C, D,
– and especially the two Caroteniods: lutein and zanxanthin.
- Minerals and trace elements: Magnesium, Iron, Zinc, Copper, Manganese, Selenium, Chromium and Iodine
- Polyunsaturated Fatty Acids; Omega 3, 6 and 9 (especially DHA)
- Antioxidant Enzymes; catalase, superoxide dismutase, glutathione reductase and glutathione peroxidase
Some Natural dietary sources of essential nutrients:
Lutein – Dark green leafy vegetables (eg Kale, green-leaf lettuce and beet greens), yellow and orange fruits and vegetables (eg squash, peaches, sweet potatoes and carrots) and egg yolks.
Bioflavonoids: citrus fruits, cherries, grapes and plums.
Vitamin A: cod liver oil, liver, carrots, sweet potatoes, butternut squash.
Vitamin C: red or green peppers, kale, strawberries, broccoli, oranges, cantaloupe melon.
Vitamin E: avocados, sunflower seeds, alsmonds, hazelnuts.
Selenium: brazil nuts, yeast, seafoods
Zinc: oysters, wheat, nuts, beans
Fatty acids: salmon, mackerel, trout.