Proper nutrition can go a long way to support the health of the eyes, according to a new post on EyeCareSource.com. One of the most important classes of nutrients is the antioxidants; rich sources include highly pigmented fruits and vegetables, which likely have higher concentrations of the plant pigments (flavonoids and carotenoids) that bolster antioxidant defenses. Also, antioxidants are more abundant in raw, versus processed, produce.
Specific vitamins and minerals not only support the antioxidant defenses, but exert their own beneficial effects. Vitamin A, for example, is essential to the proper functioning of the retina, fighting night blindness and helping reduce the risk of age-related macular degeneration (AMD) and cataract formation. It can be found in animal foods such as liver and eggs, and in the precursor beta-carotene in veggies such as spinach and carrots. Another antioxidant, vitamin C, also fights AMD and cataracts, and strengthens the muscles and capillaries in the body. Fat-soluble vitamin E has been associated with delaying cataract growth, and can be found in the diet via nuts and green leafy vegetables.
Minerals are essential co-factors for many activities in the body, particularly fighting oxidative stress. Selenium and zinc help the body absorb other antioxidants, and can increase the body’s own endogenous antioxidant activities. Zinc is found in cheese, yogurt and meats, while selenium is found in walnuts, enriched breads and grains.