Food for good vision

5. February 2016

Recently there’s been a lot of food-related research that shows the strong connection between food and health. Growing evidence supports the idea that various vitamins and minerals protect vision for the long haul.

Eating carrots won’t make you see better than you already do, but there is a lot of truth in the idea that they can help protect vision. Carrots contain a lot of vitamin A, and there have been several studies recently showing that this vitamin – along with vitamins C and E – helps to reduce the impact of both cataracts and age-related macular degeneration (AMD).

One of the best things you can do for your eyes is to eat a balanced diet high in fruits and vegetables, but also low in saturated fats and sugar. Along with the vitamins, you should be sure to take in adequate amounts of the minerals zinc and selenium, both of which help protect the retina. You also need some fatty acids – usually from fish – to ensure adequate moisture in your eyes.

Here’s a list of food choices you should be getting at least three servings per week of – from each group.

Vitamin A:      carrots, kale, spinach, dairy products, egg yolks;

Vitamin C:      citrus fruits and juices, green peppers, broccoli, potatoes;

Vitamin E:      eggs, whole grains, vegetable oils, sunflower seeds;

Lutein:            spinach, corn, kale, broccoli, Brussels sprouts;

Fatty acids:     coldwater fish, such as salmon, mackerel, and rainbow trout, sunflower and corn oil;

Zinc:                meat, poultry, fish, whole grains, dairy products.