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Blog Post

Nutrition for Eye Health

Jul 11 2016
0 Comment
Aimee Hayes

Antioxidants are one of the most important nutrients when it comes to eye health. Antioxidants protect our eyes from the damage caused by light, air pollutants and smoke.

antioxidants blog picThere are a few antioxidants that are particularly important for eye health – vitamin C, vitamin E, vitamin A, lutein and zeaxanthin.

Vitamin C, one of the most powerful antioxidants, is found in bell peppers, oranges, grapefruit, strawberries, Brussels sprouts, broccoli, cauliflower

Vitamin E is found in nuts and seeds and wheat germ.

Lutein and Zeaxanthin (zee-uh-zan’-thin) are found in leafy greens such as kale, spinach, collard greens.

Vitamin A is probably the most well known eye nutrient – it prevents night blindness. Vitamin A can be found in any orange vegetable such as carrots, squash, and sweet potatoes.

There are several other nutrients that directly improve our eye health. There are also indirect ways our diet affects our eye health. This is related to reducing inflammation in the body. Inflammation is the basis for several chronic health conditions that affect us as we age, including eye health. Avoiding foods that contribute to inflammation is important – avoiding sugar and processed foods. You should also include anti-inflammatory nutrient such as omega 3 fatty acids. These can be found in fatty fish, as well as flaxseeds.

Here are the top 5 tips to help you apply these nutrition principles to your day-to-day eating:

  1. antioxidants blog pic 2Have one green and one orange vegetable per day
  2. Have a small handful of nuts or seeds everyday
  3. Eat two servings of fatty fish per week
  4. Replace refined grains with whole grains
  5. Include a fruit or vegetable at each meal

 
      

Aimee Hayes
About the Author
Aimee Hayes is a Registered Dietitian with ten years of experience in private practice. She has an innovative and client-centred approach to helping her clients improve their health and well-being through food and fitness. She believes in a holistic approach to lifestyle changes and she enjoys inspiring her clients to achieve their best.

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